The Cell Gym CrossFit Superstition – WOD

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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)