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 (No Measure)
Snatch
2@60%, 2@70%, 1@80%. heavy single
Metcon
Metcon (AMRAP – Reps)
Partner WOD (teams of 3)
15 minute circuit
KB swings (70/53)
rope climbs (15 ft)
bike (cal)
Each teammate starts at a different station and rotates every minute. Score is total number of reps completed amongst the team.
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