CrossFit Illuminati – CrossFit
Metcon
Warm-up
500 M Row or Bike
3 Rounds
10 Behind Neck Snatch Grip Press
10 Scap Raises on Rig
10 Thrusters
10 Push Ups
Metcon (No Measure)
Snatch:
1) 60% x 2,
2) 70% x 2,
3) 80% x 2,
4) heavy single
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
15 Slam Balls (50/35)
20 Medball Situps (20/14)
50 Double Unders
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