CrossFit Illuminati – CrossFit
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Metcon
Metcon (AMRAP – Rounds)
E1.5MOM for 12 minutes
5 double KB one arm swings
5 cleans
5 front rack squats
5 jerks
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Metcon (AMRAP – Reps)
3 five minute rounds with one minute rest between each round
row
power snatch (75/45)
burpees
bike
hang power clean
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