CrossFit Illuminati – CrossFit
Warm-up
20 calorie bike
3 Rounds
10 OHS With Band
10 Band Pull Aparts
10 Push Ups
10 Sit Ups
Gymnastics
Bar Muscle-ups (Review w/Coach. 5 attempts Max Effort.)
If can’t do Bar, modify to most difficult pull up. Add all 5 set amounts together to get score.
Metcon
Metcon (3 Rounds for reps)
5 minute AMRAP
21 Front Squats (95/65)
21 Bar Facing Burpees
Max Lunges w/ Bar on Back
Rest 3:00
5 minute AMRAP
18 Front Squats (115/80)
18 Bar Facing Burpees
Max Lunges w/ Bar on Back
Rest 3:00
5 minute AMRAP
15 Front Squats (135/95)
15 Bar Facing Burpees
Max Lunges w/ Bar on Back
*Score Lunges w/ Bar on Back each Round
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