The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

400M Run and then 10 Perfect Reps of each:

Good Morning

Wall Squat (Facing Wall)

Sit-up

Push-up

Kipping Swing

Pull-up

Ring Dip

Skills

Power Snatch

Metcon

A: Metcon (No Measure)

Overhead Squats

7-7-7-7-7

*The 7 reps should be done as fast as possible and unbroken. You should take plenty of rest between each set.

*Use a weight that you can accomplish the above. No more than 95# for the guys and 65# for the girls

B: Metcon (Time)

5 Rounds for time of:

5 Power snatch 95/65# (Or same weight used above)

5 Muscle Ups (Ring if you can do them)

*Here are the scaling options.

A: 2 C2B Pull-ups / 2 Ring Dips = 1 MU

B: 3 Pull-ups / 3 Stationary Dips = 1 MU

C: 5 Ring Rows / 3 Jumping Dips