CrossFit Illuminati – CrossFit
Warm-up
500 m Row
3 Rounds
10 BB Thrusters
10 Pushup to Downward Dog
20 Flutter Kicks
10 KB Swings
Metcon
Metcon (Time)
500 m Row
700 m Bike
800 m Run
*Mandatory 60 sec rest between each
May be done in different order due to class sizes.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
18 Alternating DB Snatches (50/35)
12 Handstand Push Ups
2 rope climbs, 15-ft. rope
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