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 (Weight)
Every 1.5 minutes for 12 minutes
power snatch+hang power snatch+hang squat snatch
Metcon
Metcon (Time)
50 DB OHS (70/45)
40 box jumps (30/24)
30 alternating DB snatches
20 calories on mavhine of your choice
10 HSPU
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