CrossFit Iron Flag – CrossFit

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General Warm-Up

Movement Review

Hero WOD

Metcon (Time)

“Daniel McCartney”

3 Rounds for Time (In a Team of 2-3)

2000 meter Row

14 Dumbbell Thrusters (50/35 lb)

34 Kettlebell Swings (70/53 lb)

484 Double-Unders

108 Burpees

2000 meter Row

18 Deadlifts (225/155 lb)

Break up reps however you choose. One athlete works at a time.