The Cell Gym CrossFit Superstition – WOD
Warm-up
Partner (No Measure)
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Skills
One arm KB swing to row
Metcon
Metcon (Time)
5 rounds for time
9 OHS 95/65#
9 one arm KB swing to row (each arm) 35/25#
200M Run
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