The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell)

5-10 Push-Ups

8 Ring Rows

Metcon

Metcon (Time)

With a roommate (partner) perform the following:

400M sandbag carry (both partners run each time)

then:

Partner A:

100 Power Cleans 95#/65#

Partner B:

Plank (has to be in plank or cleans don’t count)

then:

400M sandbag carry

then:

Partner A:

100 Sit-ups

Partner B:

Hold weight overhead 45#/25#

then:

400M sandbag carry

then:

Partner A:

100 wall balls

Partner B:

Hang from bar

then:

400M sandbag carry

* Partner A and Partner B rotate as often as needed, but no reps can be counted for Partner A until Partner B is in position