CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Weightlifting
Clean and Jerk (5-5-3-3-3-1-1-1)
Metcon
Metcon (AMRAP – Reps)
3 Rounds for Max Reps in 17 minutes.
1 minute Burpees.
1 minute Wall Ball Shots (20/14 lb)
1 minute D-ball to shoulder (80/50)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute KB swings (70/53)
1 minute Rest.
After Party
Metcon (No Measure)
100 shoulder diamonds
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