CrossFit Illuminati – CrossFit
ROM WOD
https://romwod.app/pk2KxeZ8pgb
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Metcon
Metcon (Time)
100 double unders
10 pistols (one legged squats, 5 per side)
60 box jumps (24/20″)
10 pistols
40 KB snatches (53/35#, 20 per side)
10 pistols
20 push-ups
10 pistols
100 double unders
15 min time cap
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