CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Conditioning
Metcon (Time)
4,000 m team row and 8,000 m bike
teams of 4 will row 4,000 and bike 8,000 as a team. Teams can break up the distance however they like between the two movements.
Metcon
Metcon (Time)
15-12-9
thrusters (135/95)
weighted pull ups (45/30)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
After Party
Warm-up (No Measure)
accumulate 2 minute of each
plank
side plank L
side plank R
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