The Cell Gym CrossFit Superstition – WOD

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Warm-up

run 800m

10 toy soldier (in place)

10 elbow to ankle (in place)

10 ring rows

15 toes to bar (on floor)

10 pvc pullovers

10 pvc deadlifts to top of knee

10 pvc thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 deadlifts 245/155#

5 burpee onto a 45# plate

Rest 4 min

THEN:

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

4 Thrusters 95/65

8 ring dips

Challenge

2 Min Max KB Swing (AMRAP – Reps)

55/35