CrossFit Illuminati – CrossFit
Warm-up
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
,: 12 Days of Xmas (Time)
1 squat clean thruster 135/95
2 hspu
3 dead hang pull ups
4 over the box jumps 24/20
5 bar facing burpees
6 s2oh
7 front squats
8 kb swings 53/35
9 t2b
10 wall balls
11 barbell push ups
1200m run
,
,: 12 Days of Xmas (Time)
1 squat clean thruster 135/95
2 hspu
3 dead hang pull ups
4 over the box jumps 24/20
5 bar facing burpees
6 s2oh
7 front squats
8 kb swings 53/35
9 t2b
10 wall balls
11 barbell push ups
1200m run
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