CrossFit Illuminati – CrossFit
Warm-up
200 M Run
3 Rounds
25 Double Unders
20 Flutter kicks (L+R = 1)
15 KB Swings
10 BB Thrusters
Metcon (AMRAP – Reps)
Death By Kipping Pull Ups:
Start at 4 Pull Ups first minute.
Butterfly style accepted as Rx. Score = # of Pullups completed in last successful round. J successfully completed 4, 5, 6, 7 and 8 pullups. He failed 9 pullups in 6th round. His score is 8.
Cap at 30 pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
15 KB Swings (53/35)
15 Deadlifts (185/125)
25 Situps
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