CrossFit Illuminati – CrossFit
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Strength
400 m farmer carry (Time)
put weight in comments
Metcon
B: Metcon (Time)
10 rounds for time
3 Power cleans @78%
10 Box jumps 24/20″
200m Run/ Bike 400m
TC: 25 min
Score: Time
Scaling Options
Beginner
10 rounds
3 Power cleans @ Singles
10 Box Jumps, no rebound
100m run/ Bike 200m
Intermediate
Reduce rounds if needed
Perform
N/A
Extra Accessory
Metcon (No Measure)
Strict TTB
3 x 10-15
Core strength
Modification with low bar + Wall Ball in the low back:
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