CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
500 m row
3 rounds
10 plate G2OH
10 push press
10 front squats
Waiter’s war (No Measure)
4 rounds
8 burpee penalty for everyone but the winner
Metcon
Metcon (Time)
For time, fast and heavy:
21 db or kb thrusters
Run 400 meters
18 db or kb thrusters
Run 400 meters
15 db or kb thrusters
Run 400 meters
After Party
Metcon (No Measure)
100 shoulder diamonds
After Party
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