CrossFit Illuminati – CrossFit
Warm-up
400 M Run
3 Rounds
25 Double Unders
15 Sit Ups
15 Push Ups
Metcon
Metcon (Weight)
12-10-8-6:
Dumbbell Strict Presses (Each Side)
After Each Set: 15 GHD Sit Ups on Tire
Complete 1 side before moving to other. Scale is 7 GHD situps after each set.
Metcon
Metcon (AMRAP – Rounds)
EMOM for as Long as Possible:
6 Thrusters (95/65)
6 Burpees
If use DB, RX is 45/30 lb DB.
If fail before 10 minute mark, continue with 3 thrusters, 3 burpees but only count the rounds of 6.
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