The Cell Gym CrossFit Superstition – WOD

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Warm-up

400M Run

10 pull overs

20M bear crawl

10 jumping pull ups 31×1 (3 count dissent, 1 count at bottom, jump up, 1 count at top)

10 hand release push-ups

15 sit-ups

Skills

Push-up and then draw the correlation to bench press.

Metcon

Metcon (Time)

5 rounds for time of:

Run 400 meters

10 bench press 205/105#

10 weighted pull-ups 45/25#