CrossFit Illuminati – CrossFit
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Strength
Back Squat (20 minutes to establish 1 RM )
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
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