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

Skills

Snatch

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

With a running clock complete the following starting at 0:00.

15:00 AMRAP

5 Toes to Bar

10 Hand Release Push-ups

15 Wall Balls 20/14#
Compliments of Ben Burgeron

B: Metcon (Weight)

at 15:00, 5:00 to establish 1 RM snatch