CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/start-with-step-one-short
Warm-up
hang power clean (No Measure)
500 m row
3 rounds
10 hang power cleans
10 push press
10 front squats
Weightlifting
Metcon (Weight)
8 minute EMOM
power clean+hang power clean+hang squat clean+push jerk
Metcon
Metcon (AMRAP – Reps)
4 three minute rounds (1 minute at each station)
rope climbs
bike for cals
D-ball to shoulder
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