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 (No Measure)
snatch
1 set of 2 @ 60%
2 sets of 2 @65%
3 sets of 2 at 70%
Snatch pull
2 sets of 2 @ 90% of snatch weight
2 sets of 2 @ 95% of snatch weight
Metcon
Metcon (AMRAP – Reps)
8 minute EMOM
100 m run
with time remaining AMRAP KB swings (53/35)
score is number of KB swings
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