CrossFit Illuminati – CrossFit
ROM WOD
Metcon (No Measure)
https://app.romwod.com/workout/scales
Warm-up
Deadlift warm up (No Measure)
200 m run
3 rds
10 money makers
10 hollow rocks
5 empty barbell good mornings
5 push ups
Conditioning
800 m sandbag run (Time)
800 m sandbag run
Women 20 or 40
Men 40 or 60
make sure to record your weight so you use the same weight in six weeks.
Metcon
Metcon (Time)
20 minute AMRAP
2 Deadlifts (315/215)
4 HSPU
8 KB snatches left (53/35)
8 KB snatches right
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