The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

2 Min (Row, Run, or Jump)

Pull-ups

Three sets of: Negatives x 5 reps @ 31A1 (A = assist), rest 90 seconds

Skills

Cleans

Metcon

A: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

15 Air Squats

5 Dips
Rest 3 Minutes between AMRAPs

B: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Power Cleans 95/65#

5 Thursters 95/65#

Challenge

Metcon (Time)

2 attempts for total time hollow rock
These must be good hollow rocks not ghetto ones!