CrossFit – Mon, Aug 21

CrossFit Illuminati – CrossFit

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Warm-up

A. General

Amrap 7 minutes

Row 8/6 Cals

6 Samson stretch lunges

6 Band Y pull + Band OHS

B. Metcon Specific

3 sets ascending

3 Back squats

3 Snatch grip btn push press

3 OH squats

Gymnastics

Gymnastics (Checkmark)

4 Sets

30 Seated Band rows, fast

Rest 60 seconds

10 C2B Pull ups

Rest 60 seconds
TC: 12 Minutes

Score: Checkmark

Intermediate

20 Seated Band rows

Rest 60 seconds

5-10 Pull ups

Rest 60 seconds

Metcon

Metcon (4 Rounds for reps)

4 x

AMRAP 3 minutes

400 m run

Max OH Squats 135/95 lbs

Rest 1 min between each AMRAP
TC: 15 mins

Score: Reps

KG: 60/43

Perform

Row 20 Cals

Max Wall ball to 12/11′ @ 20/14 lbs

Extra Accessory

Lower Accessory (Checkmark)

3 rounds

15/12 Cal Bike erg damper at 10

10-10 Bulgarian Split squats

Rest 90 seconds