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

Skills

Split Snatch

Metcon

Metcon (Time)

Three rounds for time of:

8 Split snatch, alternating legs (115 / 75lbs)

7 Bar muscle-ups

Run 400 meters

* scale bar muscle ups with the different levels in this video. http://youtu.be/iAF-0AXHl_E