07/07/2017

CrossFit Illuminati – CrossFit

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Warm-up

front squat warmup (No Measure)

200 m run

3rds

15 air squats

10 med ball situps

10 supermans

5 empty barbell push press

Metcon

Metcon (Time)

150 single-unders

20 bar muscle-ups

10 squat cleans, 115 lb./75-lb.*

150 single-unders

15 bar muscle-ups

15 squat cleans, 115 lb./75-lb.*

150 single-unders

10 bar muscle-ups

20 squat cleans, 115 lb./75-lb.*

150 single-unders

After Party

Metcon (No Measure)

accumulate 2 minutes of L-sit hold