CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
200 m run
3 rounds
10 scap pulls
10 supermans
10 thrusters
Conditioning
Metcon (AMRAP – Rounds)
8 minute EMOM
20 second handstand hold followed by 5 strict HSPU
Metcon
Metcon (AMRAP – Reps)
3 five minute rounds, no rest between each round
7 man makers (50/35)
400 row OR 800 bike
10 ring dips
with time remaining, complete as many broad jumps as possible (6 ft, 4 ft)
Score is total number of of snatches
1 man maker = push up, row, push up, row, squat clean, thruster
After Party
Metcon (No Measure)
800 m run
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