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
Weightlifting
Snatch Balance (5×3)
Metcon
Metcon (Time)
10 muscle-ups
25 thrusters (75/55)
150 double unders
25 thrusters
10 muscle-ups
After Party
Warm-up (No Measure)
3 Rounds – One Movement At A Time For The Time Listed
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
You must be logged in to post a comment.