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
Conditioning
Metcon (Weight)
10 sets (1 minute rest between sets)
10 double KB cleans directly into 100 ft front rack carry
Metcon
Metcon (AMRAP – Reps)
3 – four minute rounds (one minute rest between rounds)
deadlifts
row for cals
sandbag squat cleans
double unders
After Party
Metcon (No Measure)
2 Rounds for each level
Level 1
:30 on / :30 off
– Mountain Climbers
– Hollow Hold
– Plank Hold
– Superman’s
– Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
– Superman’s
– Windshield Wipers
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