The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 12.22.15 (No Measure)
500M Row
20M single leg floor touch
20M Elbow to ankle
20M Bum Kickers
10 down dog/ Up dog
10 Sit Ups
10 Squats
10 Kipping Swings
Skills
Clean
Metcon
Metcon (Weight)
EMOM for 20 Min:
Even Minutes = 7 Power Cleans @ 45% of your 1RM Max
Odd Minutes = 7 Overhead squats (Same weight as cleans)
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