CrossFit Illuminati – CrossFit
ROM WOD
Hip Hip Hooray (11 min)
https://app.romwod.com/workout/hip-hip-hooray
Warm-up
squat warmup (No Measure)
200 m run
3rds
15 air squats
10 med ball situps
10 supermans
5 empty barbell push press
Weightlifting
Metcon (AMRAP – Reps)
Backsquat
2 x 5 @ 67.5%
2 x 3 @ 76.5%
1 set of max effort @ 85.5%
record reps at 85.5%
Metcon
Metcon (Time)
21-15-9
Burpee Box Jumps
KB Swings
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