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

Strength

Back Squat (Remember to us 90% of your 1RM as your baseline number)

75% x 5

80% x 5

85% x 5

Back Squat (75% x 5)

Back Squat (80% x 5)

Back Squat (85% x 5)

Metcon

a: Metcon (AMRAP – Rounds and Reps)

Rest 3:00 between A and B

A: Metcon (AMRAP – Reps)

AMRAP 7:00

5 hang power cleans 135/75#

5 HSPU

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

3 deadlifts 225# / 135#

7 Toes to Bar