CrossFit Illuminati – CrossFit
Warm-up
superman thrusters (No Measure)
500 m row or 1000
3 rounds
10 scap pulls
10 supermans
10 thrusters
Gymnastics
Metcon (AMRAP – Rounds)
8 minute EMOM
20 second handstand hold followed by 5 strict HSPU
Metcon
Metcon (AMRAP – Reps)
3 five minute rounds, no rest between rounds
10 KB swings (70/53)
400 m run
10 KB swings
with time remaining complete AMRAP of burpee box jumps (30/24)
Score is number of burpee box jumps completed.
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