CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
500 m bike
10 pass throughs
3 rounds
15 push ups
10 barbell rows
10 air squats
Strength
Metcon (No Measure)
Bench Press
1 set of 5 @ 60%
1 set of 5 @ 70%
1 set of max effort @ 75%
Metcon
Metcon (Time)
20 minute AMRAP
5 thrusters (95/65)
7 hang power cleans
10 sumo deadlift high pulls
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