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
Strength
Metcon (Weight)
Every 90 seconds for for 10.5 minutes
5 reverse grip barbells rows
Metcon
Metcon (Time)
3 RFT
run, bike, or row
100 double unders
15 thrusters (95/65)
400 m run
500 m row
1000 m bike
athlete must complete one bike, run, and row but can choose the order of which one they start each round with.
After Party
Warm-up (No Measure)
100 sit ups
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