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
Metcon
Metcon (No Measure)
Deadlift – Deload Week
1 set of 5 @ 36%
1 set of 5 @ 45%
1 set of 5 @ 54%
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
20 Alt. Shoulder Taps
30 Air Squats
20 Sit Ups
After Party
Metcon (No Measure)
3- 400 m runs
rest 2 minutes between sets
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