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
Power Snatch (5×3)
Metcon
Metcon (Time)
run/bike/row
30 KB swings
30 T2B
run/bike/row
30 KB clean and jerks (each arm)
30 pull ups
run/bike/row
400 m run, 500 m row, 1,000 m bike
you will complete one of each throughout the wod
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