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 (No Measure)
Snatch
1 set of 2 reps @ 75%
2 sets of 1 rep @ 80%
3 sets of 1 rep @ 85%
Snatch pull
3 sets of 2 reps @ 90% of snatch weight
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 wall balls (20/14)
3 bar roll overs
2 rope climb
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