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
Conditioning
Metcon (AMRAP – Rounds)
EMOM for 8 minutes
20 second handstand hold directly into 3 handstand push ups
Metcon
Metcon (Time)
5-7-9-11 reps for time of:
burpees over bar
power cleans, increasing weight each round
Run 200 meters at the start of each round
105-115-125-145
155-175-185-205
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