The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Strength

Metcon (Weight)

Back Squat:

1 x 8

1 x 6

1 x 4

1 x 2

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

4 Squat Cleans 135/75#, 185/115#, 205/125#RX+

4 Bar facing burpees
Rest 4 min before AMRAP B

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

4 Power Cleans 135/75#, 185/115#, 205/125#RX+

4 Lateral Over bar burpees
Rest 4 min before C

C: Metcon (Time)

100 Double Unders (300 singles)