The Cell Gym CrossFit Superstition – WOD
Warm-up
Grab a medball and a partner
Weightlifting
Shoulder Press (5@40%, 5@50%, 5@60%)
Metcon
Metcon (Time)
3 Rounds for Time
40 wallballs 20/14 10’/9′
30 situps
5 muscle ups *
scale MU with progression OR 1 pull-up and 1 dip for every MU
Cool Down
run/walk 200m
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