The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

21 Squats

15 Chest to bar pull-ups

21 Sit Ups

9 Burpee 3 Ways (Burpee, Pull-up, knees to elbows)

200M Run

15 Dumbbell squat cleans 50/20#

21 Push Ups

15 Overhead Lunges 45/25# (each leg)

9 Burpees 3 Ways

400M Run

15 Pull Ups

21 Plate Overhead Squats 45/25#

21 Butterfly Sit Ups

3 Minute Rest

600M Run

21 Squats

15 Chest to bar pull ups

21 Sit ups

9 Burpees 3 ways

400M Run

15 Dumbbell squat cleans 50/20#

15 Push Ups

15 Overhead Lunges 45/25#

9 Burpees 3 Ways

200M Run

9 Pull Ups

9 Plate Overhead Squats 45/25#

15 Butterfly Sit Ups