12/05/19

CrossFit Illuminati – CrossFit

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Warm-up

Warm-up (No Measure)

400 m bike

3 rounds

10 burpees

10 dips off a box or rings

10 ring rows

Conditioning

Metcon (AMRAP – Reps)

E0.5MOMx5

1 ring muscle up

2 ring muscle ups

3 ring muscle ups

4 ring muscle ups

rest one minute

(courtesy of Battle Wolf CF)

Metcon

Metcon (Time)

5 RFT

9 deadlifts (135/95)

6 hang power snatch

3 overhead squats

After Party

Metcon (No Measure)

accumulate 2 minute plank hold each side (l,R,center)