CrossFit Illuminati – CrossFit
Warm-up
500 m Row
21-15-9
KBs
Goblet Squats
Pushups
Metcon
Metcon (Weight)
Ring Suspended Plank DB Row
5 x 10 / Side
Scale for suspension is hand on ground in plank
Metcon (AMRAP – Rounds)
EMOM for 16 min.
Odd: 10 Pull ups
Even: 15 Wall Balls, 20/14
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