CrossFit Illuminati – CrossFit
Warm-up
Warm-up 2 (No Measure)
3 point shuttle run x 2
3 rounds
15 push ups
10 wall balls
10 db snatches
then
broad jump/punters kick
carioca/carioca
Strength
1.5 bench press (4X10)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (Time)
15 Thrusters
21 Sumo deadlift high-pull
12Thruster
15 Sumo deadlift high-pull
9 Thruster
9 Sumo deadlift high-pull
(135/95)
After Party
Metcon (No Measure)
1000 m row at your own pace
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