The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Wendler

Bench Press (75% x 5)

Bench Press (85% x 3)

Bench Press (95% x 1+)

Metcon

Metcon (Time)

5 Rounds for time:

3 shuttle runs wall to Pole (forward down run backward back is 1 shuttle run)

7 one arm KB swings (7 on each side) 55/25#
This workout should be a sprint