CrossFit Illuminati – CrossFit
Warm-up
Deadlift warm up (No Measure)
200 m run
3 rds
10 money makers
10 hollow rocks
5 empty barbell good mornings
5 push ups
Weightlifting
Metcon (No Measure)
SET % of 1 Rep Max REPS
1 58.50% 5
2 67.50% 5
3 76.50% 5+
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP
10 Box Jumps (24/20 inches)
10 Single Arm DB OHS (45/30) *
*5 per arm
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