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
Strength
Metcon (Weight)
12 minute EMOM
3 hang squat snatch
as heavy as possible
Metcon
Metcon (Time)
Partner WOD
40-30-20-10
Deadlifts (225/155)
calories (2 bike, 2 rower)
After each round must perform
100 partner carry
4 rope climbs
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