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
Gymnastics
Handstand Push-ups (complete 30 reps of hardest possible version)
Metcon
Metcon (Time)
80 Power Snatches (M-95#/F-65#)
80 Overhead Squats (M-95#/F-65#)
800m Run
*Teams of 2
**8 Burpees performed by each athlete every 2 minutes AND at the halfway point (400m) of the run
***1 athlete working at a time and the Snatches must be completed prior to starting the OHS
****800m Run is performed together. Athletes will run to the 400m turnaround point and back into the gym, perform 8 Burpees, finish the 2nd half of the run, and then perform 8 Burpees each to finish the WOD.
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