CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/serenity-throughout
Warm-up
warm up press and squat (No Measure)
400 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Metcon
batman and robin (AMRAP – Reps)
“Batman and Robin”
Partner A runs one 400M Sprint
Partner B does AMRAP Jerks 135#/95# until A gets back.
Switch and repeat. (score is reps of jerks) (Each person only runs once and Jerks once)
Partner A runs 400 M
Partner B does AMRAP Back squats 135#/95# from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Each burpee= 1 pt
Add all your points(reps) to get final score!
After Party
Metcon (No Measure)
tabata planks
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