The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Wendler

Wendler Week #2 – Deadlift

70% X 3

80% X 3

90% X 3+

Deadlift (70% X 3)

Deadlift (80% x 3)

Deadlift (90% x 3+)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sandy Beach (pronounced Bit$%)”

In Teams of 3:

AMRAP in 20:00 of

400M Sandbag run (all three members run together and you may hand off the bag as often as you like)

45 Sandbag squat cleans

45 Sandbag press

45 Burpee over sandbag