CrossFit Illuminati – CrossFit
ROM WOD
Short and Sweet Shoulders (11 min)
https://app.romwod.com/workout/short-sweet-shoulders
Warm-up
5/6 (No Measure)
400 m run
3rds
5 burpees
10 empty barbell push press
15 air squats
Conditioning
800m Run (Time)
Max Effort 800m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min of:
3-6-9-12…
Power Clean and Jerk, 135/95
Box Jumps 24/20
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