CrossFit Iron Flag – CrossFit

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General Warm-Up

Skill

Toes to Bar and Toes to Rings

Metcon – Performance

PERF: Metcon (Time)

18-15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Toes-to-Bars

Men: 75 lb.

Women: 55 lb.

Metcon – Fitness

Metcon (Time)

For Time:

18-15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Hanging leg raises

Men: 55 lb.

Women: 45 lb.