CrossFit Illuminati – CrossFit
Warm-up
Deadlift warm up (No Measure)
200 m run
3 rds
10 money makers
10 hollow rocks
5 empty barbell good mornings
5 push ups
Metcon
Metcon (AMRAP – Rounds)
10 min EMOM
3 Deadlifts
As heavy as possible
Metcon
Metcon (AMRAP – Rounds)
15 min AMRAP
Complete as many unbroken shoulder to overhead as possible. Onve the athlete drops the bar, go directly into max effort set of pull-ups. Once the athlete comes off the pull-up bar, they must complete a run before going into the next set.
0-5 min – 400 m run
5:01-10 min – 200 m run
10:01-15 min – 100 m run
S2OH 135#/95#
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