The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

Grab a partner and a medball

10 ea.

wallball toss

chest pass

left toss

right toss

granny toss

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two:

AMRAP in 30:00

1K Row ( rotate as often as you like)

1 Pole to wall handstand walk (scale with HIGH pike bear crawl) * both members of team must complete

3 Muscle ups (scale with C2B pull-ups to dip, regular pull-up to dip, ring row to dip or negative dip) * both members of team must complete 3 reps