The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Metcon

Metcon (Time)

For Time

Teams of 2-3 (one working at a time)

2k row

50 ground to overhead 95/65

40 burpees

50 power cleans 115/75

40 burpees

50 deadlifts 205/125

40 burpees

50 wallballs 20/14

40 burpees

2k row

RX+ 135/95, 185/115, 275/205

RX as written

SP: 65/35, 95/45, 145/75

45 min time cap