09/15/2017

CrossFit Illuminati – CrossFit

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Warm-up

Press Warm up (No Measure)

200 m run

3 rounds

8 BB strict press

8 barbell push press

15 air squats

10 push ups

Gymnastics

Metcon (No Measure)

Bar roll overs and pull overs

Metcon

Metcon (Time)

4 RFT

Row or Run

15 push presses (135/95)

Athlete will run 2 times and row 2 times. It’s athlete’s choice on when they do each one.

400 m run

500 m row