CrossFit Illuminati – CrossFit
Warm-up
400 M Run
3 Rounds
10 Push Ups to Downward Dog
10 BB Thrusters
20 Mountain Climbers
Metcon
Metcon (Time)
2000 meter Partner Row (Teams of 2)
If Odd number of People, Have Lone Individual Rest for same time they row first 500 meters before starting 2nd 500. Time for them will be 1st 500m time x 2 + 2nd 500m time x 2.
Metcon (Time)
3 Rounds:
25 Burpees
100 Double-Unders
20 In Place Lunges* RX: (95/65); RX+:(135/95)
Round 1 – Back Rack
Round 2 – Front Rack
Round 3 – Overhead
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