The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Kipping Pull-ups

or Butterfly Pull-ups

Metcon

Metcon (Time)

For time:

1K Row then;

4 Rounds of:

9 Power Snatch 135/65# 155/75# RX+

15 Pull-Ups (RX+ Chest 2 Bar)

200M Run