The Cell Gym CrossFit Superstition – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Double-Unders (10 Min to log as many unbroken reps as you can)

Use this time to really get your heart rate up

Metcon

A: Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Deadlifts M = BW+10# W= BW

Bench Press M = BW+10#, W = BW – 10#
List weight used in comments. BW stands for Body Weight

Challenge

3 sets of 30-60 sec. toes and nose handstand hold against wall