01/19/2021

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

Accessory work

Metcon (Time)

15 handstand push ups

3 minute rest

12 handstand push ups

2 minute rest

9 handstand push ups

1 minute rest

6 handstand push ups

30 second rest

3 handstand push ups

Metcon

Metcon (Weight)

Partner WOD

Partner A completes AMRAP of devils press while Partner B completes a 600 m row. Then switch.

Partner A completes AMRAP of devils press while Partner B completes a 1,200 m bike. Then switch.

Athletes choose their own weights. Score is total weight moved per second