CrossFit Illuminati – CrossFit
ROM WOD
Shining Example (14 min)
https://app.romwod.com/workout/shining-example
Warm-up
200 Meter Run
3 Rounds
10 BB OHS
10 Band Pull Aparts
10 Sots Presses
Then 20 Scap Pulls on Rig
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 min:
Complete as many rounds as possible in
50 wall-ball shots (20/14)
100 double-unders
50 KB Swings (53/35)
100 double-unders
1 Round = 300 Reps
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