CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Weightlifting
Clean and Jerk (20 minutes ro find 1rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
Run to street
20 deficit push ups (45/25)
15 thrusters
20 dips off plyo box
(DB, KB or BB your choice on equipment but rx should be close to (95/65)
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