CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/strong-base
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Weightlifting
Metcon (No Measure)
back squat
3 @ 63%
3 @ 72%
1 set of max effort @ 81%
Metcon
Metcon (Time)
2 RFT
400 m run
12 HSPU
3 rope climbs
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