CrossFit Illuminati – CrossFit
Warm-up
400 m Run
3 Rounds
10 BB Thrusters
10 BB Rows
15 Push Ups
Metcon
Metcon (No Measure)
Clean & Jerk
1) 60% x 2+1
2) 70% x 2+1
3) 80% x 2+1
4) heavy single
60% x 2+1 (means 2 cleans and then 1 Jerk @ 60% of 1 rep max)
Metcon
Metcon (Time)
3 Rounds
15 Wallballs
15 Ring Dips
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