CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/deadly-weapon
short version
Warm-up
front squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Weightlifting
Metcon (No Measure)
Front Squat
5 reps @ 68%
3 reps @ 77%
As many unbroken reps @ 81%
Metcon
Metcon (Time)
4 RFT
60 ft walking lunges w/ 1 dumbbell (50/35)
3 point shuttle run
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