CrossFit Illuminati – CrossFit
ROM WOD
Sumo Frog (Short 13 min)
https://app.romwod.com/workout/sumo-frog
Warm-up
200 M Run
3 Rounds
10 OHS With Band
10 Band Pull Aparts
10 Push Ups
10 Sit Ups
Metcon
500m Row (Time)
Max Effort 500m Row
Metcon (3 Rounds for reps)
AMRAP 5
21 Overhead Squats (95/65)
21 Bar Facing Burpees
Max Lunges w/ Bar on Back
Rest 3:00
AMRAP 5
18 Overhead Squats (115/80)
18 Bar Facing Burpees
Max Lunges w/ Bar on Back
Rest 3:00
AMRAP 5
15 Overhead Squats (135/95)
15 Bar Facing Burpees
Max Lunges w/ Bar on Back
*Score Lunges w/ Bar on Back each Round
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