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
Weightlifting
Metcon (Weight)
E1.5MOM for 12 minutes
1 hang power snatch
1 hang squat snatch
1 overhead squat
Metcon
Metcon (AMRAP – Rounds)
15 minute EMOM (alternating between the 3 movements)
M1: 10 push press (115/75)
M2: 100 foot bear crawl
M3: 20 push ups
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