Announcements

May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm

May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell

Main – WOD

home of, CrossFit Superstition

View Public Whiteboard

Warm-up

(No Measure)

30 Cal Row
15 Toes to Bar
15 Wall Ball Shots
10 Cleans
5 Muscle Ups (or Pull Ups)

Skills

Muscle Up Progression and Practice

Metcon

Metcon (Time)

“Rowing Manion”
7 Rounds for time
500M Row
29 Back Squats 135/95#