CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Metcon – Performance

PERF: Metcon (Time)

3 rounds for Time:

30 wall-ball shots 20/14#

30 sumo deadlift high pulls 75/45#

30 box jumps 24/20″

30 push presses 75/45#

30 cal row

Rest 2 minute

Metcon – Fitness

FIT: Metcon (Time)

3 Rounds for Time:

20 Wall Balls 20/14#

20 SDHP 75/45#

20 Box Jumps 24/20″

20 Push Press 75/45#

20 Cal Row

Rest 2-minutes