CrossFit Iron Flag – CrossFit

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General Warm-Up

(10-minutes of movement) Be ready to start this workout at the quarter after mark.

Metcon

Compare to 9/20/19

Share a bar with someone if needed.

Metcon (Weight)

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Scores is the sum of the heaviest loads of snatch,clean and deadlift.

**If you miss the lift you may attempt until you hit as long as you complete before the minute is up.