CrossFit Illuminati – CrossFit
Warm-up
Press Warm up (No Measure)
200 m run
3 rounds
8 BB strict press
8 barbell push press
15 air squats
10 push ups
Conditioning
Metcon (AMRAP – Rounds)
death by shoulder to overhead
(135/95) Rx+
(95/65) Rx
Metcon
Metcon (Time)
3 rounds
12 alternating in place front rack lunges (135/95)
10 C2B pull ups
8 burpees over the bar
rest 3 minutes
3 rounds
20 KB swings (53/35)
10 box jumps (24/20)
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