CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
500 m row
3 rounds
10 plate G2OH
10 push press
10 front squats
Weightlifting
Metcon (No Measure)
Clean & Jerk
60% x 2+1,
65% x 2+1 x 2
70% x 2+1 x 3
Clean Pull
90% (of cln) x 2 x 2
95% x 2 x 2
Metcon
Metcon (No Measure)
Twisted Sally (135/95)
immediately following the song, you will run a penalty run
100 m for every squat that you miss
200 m for every time you drop the bar
If the bar is dropped and on the ground, and you miss a squat, you must count that one as well.
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