CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/routine/beyond-limits-short
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Metcon
Metcon (AMRAP – Rounds)
24 minute EMOM alternating between three movements
3 front squats (HEAVY, around 85-90% of 3RM)
7 GHD sit ups or 14 sit ups
10 double KB shoulder to overhead ( you choose the weight)
post weights in comments
After Party
Metcon (No Measure)
50 back extensions
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