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

Skills

Clean

Metcon

Metcon (AMRAP – Reps)

3 rounds for time:

One minute of back squats 135/85#

Rest one minute

One minute of chest-to-bar pull-ups

Rest one minute

One minute of power cleans 135/65#

Rest one minute