CrossFit Illuminati – CrossFit
ROM WOD
Endeavor (16:10)
https://app.romwod.com/routine/endeavor
Warm-up
2 Rounds
10 Banded OHS
10 Goblet Squats
10 Pushup to Downward Dog
Metcon
Metcon (3 Rounds for reps)
“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)
If Scale, find weight you can do 8 Unbroken OHS, and use that weight as your heaviest weight in Round 3. Use about 85% of RD 3 weight for RD 2 and 85% of RD 2 weight to use in RD 1.