CrossFit Illuminati – CrossFit
Warm-up
200 M Run
3 Rounds
30 Double Unders
15 KB Swings
10 Burpees
Metcon
Metcon (AMRAP – Rounds)
On the Minute x 10:
Tempo EMOM for 10 Minutes:
1 Strict Press Up (Starting at approx 40%), Hold overhead 5 full seconds then Lower bar to Rack position taking 5 full seconds (must be controlled).
Key here is staying under tension and control, not who does the most weight. Score successful Rounds.
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
20 DB Snatches (45/30)
25 Push Ups
200 m Sandbag Run (60/40)
Only Count Snatches and Push Ups for partial rounds.
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