The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

500m Row

20m Elbow To Ankle

20m High knees

10 Speed toe touch

30 hollow body rock

deadlift warm up

Strength

Deadlift (5@75%, 3@85%, 1@95% 3x)

Please return bar to ground. No dropping.

Metcon

Coach Austin’s Birthday WOD

Metcon (AMRAP – Rounds and Reps)

LIFE

24 min AMRAP

9 DB Clean and Press 30/20

19 Ring Rows

95 Single Unders Jump Rope

Metcon (AMRAP – Rounds and Reps)

SPORT

24 min AMRAP

3 Bear Complex* RX 125/77 RX+185/135

19 Pullups

95 Double Unders

*1 Bear= Power clean, front squat, press, back squat, press