CrossFit Illuminati – CrossFit
ROM WOD
Warm-up (No Measure)
https://app.romwod.com/routine/firm-hold-short
Warm-up
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Metcon
Metcon (Time)
3 RFT
15 thrusters (95/65)
run, bike, or row
you’ll run 400 once, bike 1000 once, and row 500 once in this wod. you choose which one to do each round.
After Party
Metcon (No Measure)
40 ghd sit ups or 120 sit ups
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