CrossFit Illuminati – CrossFit
ROM WOD
OPEN-PREP 2017 – DAY 1 [OVERHEAD SQUATS & LUNGES] (10 mins)
https://app.romwod.com/workout/open-prep-2017-day-1-overhead-squats-lunges
Metcon
Warm-up
20 Pulls on Rower
3 rounds
7 Burpees
10 Kettlebell Swings
15 Squats
Metcon (Time)
1 mile medball Run (20/14)
Metcon (AMRAP – Reps)
12 Min AMRAP:
Even: 10 Single Arm DB OHS (45/30) / 5 and 5 each rd.
Odd: 30 Sec Max Pushups (pushups first 30 secs then rest second half)
Score is number of Pushups total
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