CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/annie-oakley
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Strength
Overhead Squat (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 DB snatches alternating
10 OH walking lunges L
10 burpees
10 OH walking lunges R
(50/35)
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