CrossFit Illuminati – CrossFit
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
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