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
Strength
1.5 bench press (5×5)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (AMRAP – Reps)
E2MOM for 12 minutes
200 m run
with time remaining in odd number rounds, complete as many devil presses as possible. (50/35)
with time remaining in even minutes complete as many pull ups as possible
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