CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
500 m row
3 rounds
10 good mornings
10 goblet squats
15 Russian swings
Conditioning
800 m sandbag run (Time)
800 m sandbag run
Women 20 or 40
Men 40 or 60
make sure to record your weight so you use the same weight in six weeks.
Metcon
Metcon (Time)
5 RFT
9 deadlifts (135/95)
5 squat cleans
3 thrusters
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