CrossFit Illuminati – CrossFit
Warm-up
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Strength
Bench Press (5×8)
Metcon
Metcon (Time)
Partner WOD
Partner A runs a 400 while partner B completes AMRAP power snatches (135/95) until partner A gets back. switch and repeat.
Partner A runs a 400 while partner B completes AMRAP devil’s presses (50/35) until partner A gets back. switch and repeat.
Partner A runs a 400 while partner B completes AMRAP front squats (135/95) until partner A gets back. switch and repeat.
Partner A runs a 400 while partner B completes AMRAP bar muscle ups until partner A gets back. switch and repeat.
Score is your time. Post total reps in comments.
Conditioning
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