CrossFit Illuminati – CrossFit
Warm-up
push ups, rows (No Measure)
800 m bike
3 rounds
10 push ups
8 DB rows (each arm)
20 jumping jacks
Strength
1.5 bench press (5×5)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (Time)
Partner WOD (teams of 2)
4 RFT
100 m back rack carry (135/95)
20 D-Ball to shoulder (80/50)
30 cal on bike
40 KB swings (70/53)
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