The Cell Gym CrossFit Superstition – WOD

Warm-up

Warm Up 2 (No Measure)

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10e Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Strength

Metcon (Weight)

Bench Press

3-3-3-3-3

Dumbbell Rows

7-7-7-7-7 (each arm)
Bench press should be heavy 80-90% 1RM

Dumbbell rows should be heavy and unbroken

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#