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
Conditioning
run row bike (Time)
400 m run
500 m row
1000 m bike
(can complete in any order)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
5 hang power snatches (95/65)
10 front rack lunges
1 rope climb
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