9/6/17

CrossFit Illuminati – CrossFit

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Warm-up

200 M Run

3 Rounds

10 DB Thrusters

10 KB Swings

20 Lunges

Weightlifting

Back Squat ( Work to a Heavy Single)

*Heavy Single is not a 1 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

20 Thrusters (95/65)

20 Box Jumps (24/20)

20 Push Ups