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
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 14 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
(155/105)
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