The Cell Gym CrossFit Superstition – WOD
Warm-up
warm up squat (No Measure)
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
Metcon
Metcon (Time)
For Time
10,000 lb /6,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target. Re-rack the weight to rest or to change the weight. But for every re-rack, you owe a 20-burpee penalty.
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