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

Wendler

Back Squat (70% x 3)

Back Squat (80% x 3)

Back Squat (90% x 3+)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

500M row

10 KB swings 70/55#

10 Box Jumps 30/24″

10 HSPU