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

Wendler

Back Squat (1 x 5 @ 75% 1RTM)

Back Squat (1 x 3 @ 85% 1RTM)

Back Squat (1 x 1+ @ 95% 1RTM)

Metcon

Metcon (Time)

3 Rounds for time:

12 Front Squats (135#/95#)

12 Burpee Pull-ups