CrossFit Iron Flag – CrossFit

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General Warm-Up

Skill

Muscle up Drill Work

Metcon – Performance

Metcon (Time)

For Time:

1-mile Bike

5 Bar Muscle Ups

10 Toes to Bar

1-mile Bike

10 Bar Muscle Ups

20 Toes to Bar

1-mile Buke

15 Bar Muscle Ups

30 Toes to Bar

Metcon – Fitness

Metcon (Time)

For Time:

1-mile Bike or 800m Row

5 Pullups

5 Hanging Leg Raises

1-mile Bike or 800m Row

10 Pullups

10 Hanging Leg Raises

1-mile Bike or 800m Row

15 Pullups

10 Hanging Leg Raises