CrossFit Illuminati – CrossFit
Warm-up
snatch warm up (No Measure)
30 BIG pulls on the rower
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
Weightlifting
Metcon (No Measure)
snatch
1 set of 3 @ 60%
1 set of 3 @ 65%
1 set of 2 @ 70%
4 sets of 2 @ 75%
Metcon
Metcon (Time)
15 burpees over bar
5 clean and jerks (225/155)
12 burpees over bar
4 clean and jerks
9 burpees over bar
3 clean and jerks
After Party
800m Run (Time)
Max Effort 800m Run
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