CrossFit Illuminati – CrossFit
Warm-up
400 m Run
3 Rounds
10 BB Thrusters
10 Pushups
10 KB Swings
10 Sit Ups
Then 3 Games of Blind Man’s Row – Try to Row Target Distance without looking at monitor. Any distance over or under Target distance = Number of reps of that movement you must do.
1) Row 100 M & Count Strokes to Gauge Distance (Test Round)
2) Row 200 M / Wallballs
3) Row 300 M / Kettlebell Swings
4) Row 500 M / Air Squats
Metcon
Metcon (AMRAP – Reps)
6 min 4 rounds of:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max DU’s for remaining time.
rest 4:00
6 min 3 rounds of:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max DU’s for remaining time.
*Score is total number of DU’s combined.
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