CrossFit Iron Flag – CrossFit

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General Warm-Up

Warm-up

Strength

Deadlift (6×2)

Build up to heavy 2

Metcon – Performance

Metcon (Time)

10-1

Deadlift 275/185#

Toes to Bar

Box Jumps 30/24″

Metcon – Fitness

Metcon (Time)

10-1

Deadlift 225/135#

Hanging Leg Raises

Box Jumps 24/20″