The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Wendler

Make up day

70% x 3

80% x 3

90% x 3+

Or work on a skill

Metcon

Metcon (Time)

5 Rounds for time

3 push press 95/65 (85/135 RX+)

5 pull-ups (go strict if you can)

Challenge

Metcon (AMRAP – Reps)

Max rope climbs in 3:00