CrossFit Illuminati – CrossFit
ROM WOD
Life is Short (14 Min)
https://app.romwod.com/workout/life-is-short
Warm-up
200 Medball Run
3 Rounds
15 Wallballs
10 Medball Situps
10 Medball Chest Pass To Partner
Metcon
Metcon (No Measure)
SET % OF 90% 1RM REPS
1 75% 5
2 85% 3
3 95% Max Effort
After Party
Metcon (No Measure)
3 Rounds with (2) Dumbbells:
1st Length of Gym & Back– Left Arm Overhead, Right Arm Hang
2nd Length of Gym & Back – Right Arm Overhead, Left Arm Hang
3rd Length of Gym & Back – Both Front Rack
4th Length of Gym & Back – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Free to build between sets.
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