01/28/2019

CrossFit Illuminati – CrossFit

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Warm-up

Warm-up (No Measure)

800 m bike or 500 m row

3 rounds

10-15 push ups

10 band pull a parts

10 air squats

10 ring rows

Strength

Bench Press (re-test 25 minutes to find 1RM)

Metcon

Metcon (Time)

50-40-30-20-10

KB swings (70/53)

sit ups