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
Skill
Warm-up (No Measure)
SLIPS
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
3 hang power snatch (115/75)
7 shoulder to overhead
37 double unders
3 bar muscle ups
7 handstand push ups
37 double unders
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