CrossFit Iron Flag – Crossfit Master’s (50+)

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Easy Row → :30 Moderate Row → :30 Hard Row

10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS

:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows

:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*

MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.

Workout

Metcon (Time)

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00-

Repeat!

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Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us? 630.696.9802

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class or $45/week! Please message us ahead of time to let us know you're coming.

Iron Flag Fitness

20 E Chicago Ave
Westmont, IL 60559
Get directions

Need to Call us?
630.696.9802

 

We are located in the Western Suburbs of Chicago. 30-minutes from downtown and 20 minutes from both Ohare and Midway Airports.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!