CrossFit – Sat, Aug 17

CrossFit Illuminati – CrossFit

View Public Whiteboard

Old school (No Measure)

Run 200 m

High knees/ butt kickers

Punters kick/ bear crawl

Carioca / Carioca

30 double unders

5 scorpions

10 burpees

15 sit ups

20 air squats

30 second couch stretch

30 second deep lunge

METCON (Time)

For Time

50-40-30-20-10

Power Cleans @ 75/55 lbs

30-25-20-15-10

Burpees over bar

Rest 2:00

“Annie”

50-40-30-20-10

Double Unders

Sit-ups
Score: Total time, including rest

TC: 30 minutes

KG: 35/25

Intermediate

50-40-30-20-10

Power Cleans @ 65/45 lbs

30-25-20-15-10

Burpees over bar

Annie as written

OR

Chose Individual workout or Team workout

This week I strongly recommend Team workout!

Team Wod (2 Rounds for time)

10 rounds for time, In pairs, You go I go

30 Double unders

10 Power Cleans @ 95/65 lbs

5 Burpees over bar

Rest 5 minutes

10 rounds for time, You go I go

30 Double unders

10 Thrusters @ 95/65 lbs

5 Burpees over bar
Score: Time on Both sets

TC: 30 minutes

KG: 43/30

Intermediate

Power cleans @ 75/55 lbs

ACCESSORY / EXTRA (Checkmark)

6 sets

6 Wall Balls @ As heavy & as high as possible

6 High box jumps, no rebound

Rest as needed
Power Endurance