The Cell Gym CrossFit Superstition – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Strength

Metcon (Weight)

3×3 Power Clean Complex:

From the floor then From above the knee = 1 rep

Metcon

Metcon (Time)

With a partner:

10-9-8-7-6-5-4-3-2-1

Power Cleans 135#/85#

Burpee over bar

One partner rests while the other partner completes 10 PC’s and 10 BoB and then switch. Do this all the way down to one.