01/13/2021

CrossFit Illuminati – CrossFit

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Warm-up

Press Warm up (No Measure)

200 m run

3 rounds

8 BB strict press

8 barbell push press

15 air squats

10 push ups

Weightlifting

Shoulder Press (5×8)

Metcon

Metcon (AMRAP – Reps)

five 2.5 minute rounds

(90 seconds rest between rounds)

bike or row

6 power cleans (185/125)

with time remaining complete as many air squats as possible

Mens bike 600, row 300

Womens bike 500, row 250