CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Pre Deadlift

1 set of 15 RDL w/ empty bar

1 set of 15 Superman

Strength

15-minutes

Deadlift (BANDED! 5×3-minute Rounds; 5×7)

5 – 3 min Rds

First 2 Min – BANDED Deadlifts 7 reps @ 40-50%

Min 3 – 30 Yard Farmers Carry

Metcon

Metcon

Metcon (Time)

“Double Annie”

50-40-30-20-10-20-30-40-50

Double Unders

Situps