The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 8 (No Measure)

500M Row

Skip 40M

Bear Crawl 40M

Toy Solider 40M

10 Behind head shoulder press (bar)

10 Overhead Squats

Metcon

Metcon (Time)

A 0:00-20:00

400m run*

30 thrusters 115/80

400m run*

B 20:00-40:00

4 rounds

21 wallballs 20/14

15 toes to bar

9 HSPU

Start the clock complete part A before 20:00 on the clock when Clock hits 20:00 begin part B, score is the time the clock says when you finish part B.

*if raining, 500m row instead