CrossFit Illuminati – CrossFit

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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

Conditioning

Metcon (Time)

2000 m assault bike

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

11 power cleans (135/95)

19 double unders

8 T2B

2 bar muscle ups

After Party

1-Mile Run (Time)

Max Effort 1-Mile Run