CrossFit Illuminati – CrossFit
Warm-up
3 Rounds
20 Double Unders
10 BB Thrusters
10 BB Rows
15 KB Swings
3 Frankenstein Power Walking Relays. (Arms Out Front) Losing Team 10 Pushups
Metcon
Metcon (No Measure)
Rows to Hell (666 meters):
1) Practice Row ,Can Count How many Strokes (no penalty)
2) For Meters over / under 666m, do that many burpees (capped at 25 burpees)
Metcon (AMRAP – Rounds and Reps)
18 Min Partner AMRAP:
30 Zombie Walking Lunges (95/65)
Bodybag Carry to fence & back (Carry partner, switch whenever)
30 Head Slams (Slamballs)
*Teams may be mixed sex. If so, use weight in middle of both.
**1 bar, 1 ball per team
***If partner too heavy, may use sandbag as substitute
****Zombie Lunge = Front Rack Lunges Arms Out Front
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