The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a partner and a medball!

Weightlifting

Shoulder Press (5@40%, 5@50%, 5@60%)

Metcon

Metcon (Weight)

XWod

Front Squat (90% effort, working heavy doubles from the start)

2.2.2.2.2

Box jump (first box jump should be a comfortable height, second should be high, third should be back to comfortable, etc.)

2.1.2.1.2

Cool Down