The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Skills

Rope climb

Metcon

Metcon (Time)

For time:

1 Round of:

30 Hang power cleans 115#(75#)

15 Ring dips

3 Rope climbs 15′

Then, 2 rounds of:

20 Hang power cleans 115#(75#)

10 Ring dips

2 Rope climbs 15′

Then, 3 rounds of:

10 Hang power cleans 115#(75#)

5 Ring dips

1 Rope climb 15′