CrossFit Iron Flag – CrossFit

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General Warm-Up

Metcon – Performance

Metcon (Time)

5 Rounds:

200m Run (Lap around building)

5 Thrusters 185/115#

10 Bar Facing Burpees

Metcon – Fitness

FIT: Metcon (Time)

5 Rounds for Time:

200m Run

5 Thrusters 115/75#

10 Bar Over Burpees