The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Strength

Split Jerk (1-1-1-1-1-1-1)

Build to heavy split jerk by 4th lift and try to maintain it

Metcon

Metcon (AMRAP – Rounds)

EMOM for 7 Min

20 Double Unders (30 singles)

2 Split Jerks @ 70% of 1RM