The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Power Snatch

Strength

Back Squat (3 X 6)

3 sets of moderate to heave back squat. e.g. 65 – 75% of 1RM

Metcon

CrossFit Open Test (AMRAP – Rounds and Reps)

AMRAP 20

50 Wall Balls (20/14#)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar

30 Burpees

20 Power Cleans (135/95#)

20 Jerks (135/95#)

10 Power Snatch (135/95#) (Scale Hang Power Clean)

10 Muscle-Ups (1 Pull Up 2 Ring Dips)