CrossFit Illuminati – CrossFit
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Conditioning
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Reps)
0:00-7:00
800 m run + max reps clean and jerk (135/95)
3:00 minute rest
10:00-17:00
800 m run + max reps power snatches (115/75)
3 minute rest
20:00-27:00
400 m run + max reps thrusters
(95/65)
score is number of barbell reps completed
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