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

Metcon

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds of the above sequence working up to your heaviest round. 7 x through sequence = 1 Round. *You may not put the bar down during a round. You may rest as much as needed between rounds