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
Strength
Bent Over Row (4×5)
Metcon
Metcon (AMRAP – Reps)
4 – three minute rounds
One minute at each station
(No rest between rounds)
Power snatch (135/95)
Bike for cals
Rope climbs
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