CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
500 m row
3 rounds
10 jumping air squats
10 kb swings
10 push press
Metcon
Metcon (AMRAP – Reps)
3- 5 minute rounds, each minute of the round consists of a different movement
GHD sit ups
push press 95/65
hang power clean 95/65
push ups
box jumps 24/20
after 5th round is complete, go directly into a 1 mile run
Metcon (Time)
1 mile time
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