CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
400 m run
3 rounds
10 burpees
10 plate G2OH
10 ring rows or pull ups
Strength
1.5 bench press (5×5)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (AMRAP – Rounds and Reps)
E2MOM for 16 minutes alternating between the two buy ins/AMRAPS
200 m run
with time remaining max effort wall balls (20/14)
50 double unders
with time remaining max effort KB swings (70/53)
score is number of wall ball and kb swings reps
You must be logged in to post a comment.