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
Metcon
Metcon (Weight)
10 minute EMOM AHAP
3 unbroken hang power snatch
place successful rounds in comments
Metcon (Time)
Run
EMOM
6 burpees odd minutes
8 lunges even minutes
scaled .5 mile
Rx 1 mile
Rx= 1.5 miles
After Party
Metcon (No Measure)
Accumulate 2 minutes of L-sit hold
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