CrossFit Illuminati – CrossFit
Warm-up
warm up press and squat (No Measure)
400 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Waiter’s war (No Measure)
4 rounds
30 second squat hold penalty for everyone but the winner
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute Fran AMRAP
21-15-9-21-15-9-21-15-9……
thrusters (95/65)
pull ups
Complete as many rounds as possible in 20 minutes. 1 round = 21-15-9
After Party
Metcon (No Measure)
Accumulate 3 minutes of flutter kicks
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