CrossFit Illuminati – CrossFit

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Warm-up

200 M Run

3 Rounds

10 Goblet Squats

10 KB Swings

20 Lunges

Weightlifting

Alternating KB Gorilla Rows (5×5 each side)

Set up in Sumo Stance, 2 kb between legs with handles facing shins. Pick up kb and rotate while pulling up to complete row. Lower kb and repeat w/ other side.

Metcon

Metcon (Time)

200 m Run

30 Shoulder Taps

10 front squats

200 m Run

30 Box Jumps

10 Front squats

M 185 lb. F 135 lb.