01/22/2021

CrossFit Illuminati – CrossFit

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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

Squat Snatch (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Wall Ball Shots (20/14 lb)

5 Toes-to-Bars

15 Wall Ball Shots

10 Toes-to-Bars

Continue with this pattern, adding 5 Toes-to-Bars every round.