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
Gymnastics
Ring Dips (5 sets of max effort)
Metcon
Metcon (AMRAP – Rounds)
One minute to complete the given reps or distance of one of the movements listed below. 30 second rest between movements. If the athlete does not complete the reps or distance of the movement within the minute, they have a 5 burpee penalty in their 30 second rest. Score is number of successful minutes completed.
3 rounds
bike (550/450)
12 HSPU
200 m run
7 power snatches (135/95)
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