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 (Weight)
10 minute EMOM
3 hang power snatches
AHAP
Metcon
Metcon (AMRAP – Reps)
3 – 5 minute rounds
1 minute rest between rounds (FGB style)
wall balls (20/14)
bike for cals
GHD sit ups
d-ball to shoulder (70/50)
weighted box step ups (45/25) (20/16)
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