CrossFit Illuminati – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes jump rope
500 m row
3 rounds
10 kb swings
10 pull ups or ring rows
10 broad jumps
Strength
Metcon (Weight)
double KB snatch
5-5-5-10-10-10
newer athletes will focus on single hand snatch or Russian kb swing w/ 2 KBs
Metcon
Metcon (AMRAP – Rounds)
E2MOM for 20 minutes
200 m run
3 power cleans (185/125)
3 muscle ups
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