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)
10 minute EMOM
2x
1 snatch high pull
1 hang power snatch
1 hang squat snatch
Metcon
Metcon (AMRAP – Reps)
3- 4 minute rounds
M1-rope climbs
M2-ghd sit ups
M3-box jumps (30/24)
M4-d-ball to shoulder (80/50)
After Party
Metcon (No Measure)
accumulate 5 minutes of plank hold
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