CrossFit Illuminati – CrossFit
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Strength
Back Squat (3×5)
Metcon
Metcon (Time)
Partner WOD
100 snatches (75/55)
8 rope climbs
90 toes to bar
6 rope climbs
80 DB overhead squats (50/35)
4 rope climbs
800 m partner sandbag run (50/25)
2 rope climbs
one partner works while one rests with the exception of the run
After Party
500 m ski erg (Time)
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