The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Skills

Power Cleans

Metcon

3 Minute Rest between A and B

A: Metcon (AMRAP – Rounds and Reps)

A: 6 Min AMRAP

15 Air Squats

5 Dips

B: Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Power Cleans 95/65#

5 Thursters 95/65#