CrossFit Iron Flag – CrossFit

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General Warm-Up

Strength

A1: Deadlift (BANDED! 4×3 @ 75%)

(Your 75% is on the Bar prior to band)

A2: Farmer’s Carry (4×40-yards)

P- 70+/53+

F- 53/35

* 5 burpee penalty if you drop the weight

Deadlift Hold (4x:30s)

:30 Deadlift Hold

P- 155/115

F- 115/85

Metcon – Performance

Metcon (4 Rounds for time)

For Time:

A: 0-3-minutes

120 Double Unders

B: 3-9 minutes

3 Rounds

10 Push Presses 155/105#

25/20 cal row

C: 9-12 minutes

120 Double Unders

D: 12-18 minutes

3 Rounds

10 Push Jerks

25/20 cal row

Record time it takes to complete each section. If you go over the alloted time, continue on with the next part of the workout and record the time cap for that round.

Metcon – Fitness

Metcon (AMRAP – Rounds and Reps)

18-minute AMRAP

100 Single Unders

10 DB Strict Press 35/20#

20/15 cal Row

100 Single Unders

10 DB Push Press 35/20#

20/15 cal Row