The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Skills

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Back squats 135#/75#

5 Push Jerk 135#/75#

1 Rope Climb