CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Metcon – Performance

Metcon (5 Rounds for reps)

5×3-minute AMRAP

3 Strict Pullups

6 Hang Power Cleans 115/75#

9 Front Squats

1-minute rest between rounds

RX+ 135/95#
Weight should be easily moveable. Sets should not have to be broken up. Think of it as a “The Chief” pace workout.

Metcon – Fitness

FIT: Metcon (5 Rounds for reps)

5×3-minute Rounds

3/side DB Plank Rows 35/20#

6 DB Hang Power Cleans

9 DB Front Squats

1-minute rest between rounds