CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/quality-counts-short
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Metcon
Metcon (Weight)
12 minutes to find 10 rep max on front squat
(from the ground)
Metcon (Time)
30 burpee bar muscle ups
Scaled version
5 RFT
6 burpees
9 hardest version of pull ups possible
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