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
Weightlifting
Squat Clean (5×3)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon
Helen Rx+ (Time)
3 Rounds for time of:
400 m Run
21 Kettlebell Swings, 70# / 53#
6 Bar Muscle Ups
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