CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
400 m run
3 rounds
10 hang power cleans
10 push press
10 air squats
Metcon
Josh and Joanne partner WOD (Time)
Round A
Partner 1 rows while Partner 2 does one round of
3 push press (135/95)
6 hang power cleans
9 front squats
partners switch after one barbell round is complete. Team is finished when they row 100 calories. 10 minute cap
The second round will start at the 15 minute mark
Round B.
Partner 1 bikes while Partner 2 does one round of
3 HSPU
6 pull ups
9 burpees
partners switch after one body weight movement round is complete. Team is finished when they bike 100 calories. 10 minute cap
score is times added together not including 5 minute rest. Athletes have the choice of starting on either round A or B
After Party
800m Run (Time)
Max Effort 800m Run
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