07/19/2019

CrossFit Illuminati – CrossFit

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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