The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Metcon

Metcon (Time)

Liam

For time:

Run 800 meters with a 45/25-lb. plate

100 toes-to-bars

155/ 95#. front squats, 50 reps

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45/25-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.