CrossFit Illuminati – CrossFit
Warm-up
25 cal row or bike
1 round of:
50 single unders
20 light kettlebell swings
15 scap pulls
Then 3 Rds. increasing weight each rd.
7 front squats
7 push press, with squat stance
7 thrusters
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
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