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
Weightlifting
double KB strict press (5×5)
Metcon
Metcon (Time)
200 m run, 250 m row, or 500 bike
30 bodyweight floor presses
400 m run, 500 m row, or 1000 bike
20 bodyweight floor presses
800 m run, 1000 m row, or 1500 bike
10 bodyweight floor presses
athletes will only run once, row once, and bike once in this wod.
(ladies .7 bodyweight floor presses = RX)
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