CrossFit Illuminati – CrossFit
Warm-up
snatch warm up (No Measure)
200 m run
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
Metcon
Metcon (AMRAP – Rounds and Reps)
35 minute AMRAP
400 m run
8 snatches (135/95)
400 m run
3x 1 rope climb + 1 burpee box get over (48/36)
After Party
Warm-up (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
– 10 Burpees
– 10 Tuck Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Single Leg Lifts (5 each side)
Level 2
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
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