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
Waiter’s war (No Measure)
4 rounds
30 second squat hold penalty for everyone but the winner
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
as many unbroken push presses as possible
Score is number of push presses
(155/105)
After Party
Metcon (No Measure)
accumulate three minutes of weighted plank hold
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