CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
30 big pulls on rower
3 rds
15 kb swings
10 scap pulls
15 air squats
Weightlifting
Metcon (No Measure)
Clean & Jerk 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3
3+1 @ 60%
3+1 @ 65%
2+1 @ 70%
2+1 @ 80% x 2
Clean Pull
2 sets of 3 @100% of clean
2 sets of 2 @105%
Metcon
Metcon (AMRAP – Reps)
8 minute EMOM
100 m run
with time remaining AMRAP DB snatches (50/35)
score is number of snatches
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