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
Snatch Balance (5×3)
Metcon
Metcon (Time)
dead hang from the pull up bar for 4 minutes, every time you drop from the bar, perform
8 burpees
500 m bike
Rx+ = 6 minutes
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