CrossFit Illuminati – CrossFit
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)
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