CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
3 Rounds for Time
5 Muscle-Ups
9 Hang Power Cleans (155/105 lb)
7 Push Jerks (155/105 lb)
50 Double-Unders
After Party
Metcon (No Measure)
3 Rounds – One Movement At A Time For The Time Listed
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
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