CrossFit Illuminati – CrossFit
Warm-up
pull and hips (No Measure)
600 m bike
3 rounds
10 pull up or ring rows
10 plate G2OH
30 double unders
then
bear crawl/duck walk
carioca/carioca
Strength
bird dog rows (5×8)
Metcon
Metcon (Time)
3 RFT
run, bike, or row
100 double unders
15 power snatches (115/75)
400 m run
500 m row
1,000 m bike
athlete must complete one bike,run, and row
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