CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/plow-before-harvest
Warm-up
snatch warm up (No Measure)
30 BIG pulls on the rower
3 rds
15 air squats
10 hang muscle snatch
7 snatch grip back rack push press
Weightlifting
Snatch (20 minutes to find 1RM)
After Party
Metcon (Time)
40-30-20-10
Push ups
Sit ups
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