The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Back Squat (75% x 5)

Back Squat (85% x 3)

Back Squat (95% x 1+)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 Push Press 115/65# (RX+ 135/85#)

150 Row
Rest 3 min between metcons

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 Burpees

15 Ring Rows

Challenge

Metcon (Distance)

unbroken handstand walk for distance

or

unbroken handstand hold against the wall (Be smart and don’t smash your face or break your neck please!)