The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Shoulder press or Bench Press

5(40%)-5(50%)-5(60%)

Explosive Push ups

2-1-2

Bench Press (5(40%)-5(50%)-5(60%))

Shoulder Press (5(40%)-5(50%)-5(60%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two

AMRAP in 12 minutes

5 Squat cleans (135/75#)

3 Rope Climbs

*One team meber squat cleans while one climbs and then rotate
*Coaches I might suggest running this in heats if there are too many people and the ropes will cause a bottle neck

Challenge

Metcon (Time)

400M partner Barbell Carry 135#