CrossFit Illuminati – CrossFit
Warm-up
pull and hips (No Measure)
600 m bike
3 rounds
10 pull up or ring rows
10 plate G2OH
30 double unders
then
bear crawl/duck walk
carioca/carioca
Accessory work
Turkish Get Up (5×3)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 15 minutes
From 0:00-3:00, perform:
400 meter Run
Max Pull-Ups
Rest 1 minute
From 4:00-7:00, perform:
400 meter Run
Max Clean-and-Jerks (155/105 lb)
Rest 1 minute
From 8:00-11:00, perform:
400 meter Run
Max Pull-Ups
Rest 1 minute
From 12:00-15:00, perform:
400 meter Run
Max Clean-and-Jerks (155/105 lb)
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