The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

Weightlifting

Weighted Pull-ups (4 sets of 3 reps getting heavier, if possible)

Metcon

Metcon (Time)

For Time:

2 rounds

20 Dips

30 KB swings 55/35#

40 situps

400m run

3 rope climbs

20 pull-ups