CrossFit Illuminati – CrossFit

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Warm-up

Warm-up (No Measure)

200 m run

3 rounds

10 db strict press

10 pull ups or ring rows

10 plate g2oh

Strength

double KB clean and jerk (5×10)

Metcon

Metcon (AMRAP – Reps)

5 – 3 minute rounds (1 minute rest between rounds)

bike for cal (USING ARMS ONLY)

deadlifts (285/195)

100 sandbag run (50/25)

score is total number of reps. sandbag score is number of seconds remaining in the minute once you return from the run