The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Skills

Rowing

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20:00

Even calorie row (15/12)

Odd 15 wallball shots 20/12#
Each minute is a round. Each round is either pass fail. If you do not complete the task in the minute you will move on to the next task when the next minute starts. This is not an AMRAP