02/09/2021

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 (AMRAP – Rounds)

8 minute EMOM

20 second handstand hold, directly into 3 handstand push ups

Metcon

Metcon (Calories)

four 3-minute AMRAPs (with 3 minute rest between rounds)

10 deadlifts (285/195)

10 burpee box jumps (24/20)

with time remaining, max cals or bike or rower

(each athlete will bike twice and row twice)