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
Waiter’s war (No Measure)
4 rounds
8 burpee penalty for everyone but the winner
Metcon
Metcon (Time)
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
(50/35)
After Party
Metcon (No Measure)
800 m jog
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