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)

400M Run
40M Toy Solider
40M Bum Kickers
40M Bear Crawl
20 Squats
40M Broad Jump

Skills

Snatch

Weightlifting

High-Hang Snatch (55% of 1 rep max )

You should do all reps unbroken and focus on going from high hang to dropping below the bar in a full squat. take ~ 1 min between sets

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Double under attempts are the scale for double unders