7/12/19

CrossFit Illuminati – CrossFit

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ROM WOD

12 Minutes Serendipity

https://app.romwod.com/routine/serendipity-short

Warm-up

200 m Run

3 Rounds

10 KB Swings

10 Goblet Squats

20 Double Unders

Metcon

Metcon (AMRAP – Reps)

“Nail Biter”

4 Rounds:

1:00 – Heavy Jump Ropes

1:00 – Power Snatches

1:00 – Thrusters

1:00 – Calorie Assault Bike

2:00 – Rest

Barbell Pounds – 75/55