The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Wendler

Wendler make up

75% x 5

85% x 3

95% x 1+

Metcon

Metcon (Time)

3 Rounds for time:

21 Hang power snatch, 75#(55#)

12 Chest to bar pull-ups

400m run