CrossFit Illuminati – CrossFit
Warm-up
new school (No Measure)
400 m run
high knees/ham string stretch
butt kicks/ quad stretch
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Weightlifting
Power Snatch (5×3)
Metcon
Metcon (Time)
run/bike/or row
30 KB swings (70/53)
30 toes to bar
run/bike/or row
30 KB clean and jerks (each arm)
30 pull ups
run/bike/or row
400 m run, 500 m row, 1000 m bike
you will complete one of each throughout the entire wod
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