The Cell Gym CrossFit Superstition – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Muscle Snatch

Metcon

A: Metcon (AMRAP – Reps)

Eight Stations with TABATA Song

1) Dead Lift (Set up multiple weights in DL coral) 225/135#

2) KB Swing 55/35#

3) Dips

4) Wall Balls 20/14#

5) Push-Ups

6) Muscle Snatch 95/55#

7) Sit-ups

8) Burpees
:20 seconds at each station. You have :10 seconds to rotate.

Score is total reps

If you choose at the end. Rest 5 minutes and do it again.

B: Metcon (AMRAP – Reps)

Eight Stations with TABATA Song

1) Dead Lift (Set up multiple weights in DL coral) 225/135#

2) KB Swing 55/35#

3) Dips

4) Wall Balls 20/14#

5) Push-Ups

6) Muscle Snatch 95/55#

7) Sit-ups

8) Burpees