The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Skills

med ball clean

Metcon

Metcon (Time)

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

Front Squat 135/75#

Burpees

Pull-Ups