CrossFit Illuminati – CrossFit
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Metcon
Metcon (AMRAP – Reps)
Five 3-minute rounds of:
10 front squats (185/125)
10 box jumps (30/24)
Row for max calories
Rest 3 minutes between rounds.
Your score is total calories rowed
After Party
Metcon (No Measure)
Accumulate 3 minutes of flutter kicks
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