CrossFit Illuminati – CrossFit
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)
You must be logged in to post a comment.