CrossFit Iron Flag – CrossFit

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General Warm-Up

Coaches Choice

Team Building

Metcon – Performance

Metcon (AMRAP – Rounds and Reps)

30-minute AMRAP

120 Double Unders

30 GHD Situps

60 Ball Slams 30/20#

30 Burpees

90 DB Thrusters 35/20#

30 Toes to Bar

15 Deadlifts 275/205#

Partners Split reps on each movement

Metcon – Fitness

Metcon (AMRAP – Rounds and Reps)

30-minute AMRAP

200 Single Unders

30 Weighted Situps

60 Ball Slams 30/20#

30 Burpees

90 DB Thrusters 30/15#

30 Knees to Elbows

15 Deadlifts 185/115#

Partners Split reps on each movement