CrossFit Illuminati – CrossFit
Warm-up
200 M Run
3 Rounds
15 Sit Ups
15 Push Ups
15 DB Thrusters
10 Punter’s Kicks
Strength
Metcon (Weight)
Tempo Kettlebell Deadlift
7 Sets of 5
Regular pull off ground, 5 second negative.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
5 Bear Complexes (135/95)
15 Box Jump
Bear Complex = power clean, front squat, push press, back squat, and second push press
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