CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
200 m run
3 rounds
25 jumping jacks
20 flutter kicks (L+R=1)
10 plate G2OH
10 thrusters
Gymnastics
Metcon (AMRAP – Reps)
Death by kipping pull ups
start with 4 pull ups, adding one rep every following minute.
RX+
bar muscle ups, start with one rep
Score is number of last successful reps completed
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
15 KB swings (53/35)
15 deadlifts (185/125)
25 sit ups
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