The Cell Gym CrossFit Superstition – WOD

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Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Weightlifting

Deadlift (5@65%, 5@75%, 5@85%)

Metcon

Metcon (Time)

20 min EMOM

Even 4 Push Press

Odd 10 Wall Ball 20#/14#

score is time it takes to do your last round of wall ball.

Cool Down

50 sit ups