The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Skills

Muscle Up Progression

Metcon

Metcon (AMRAP – Rounds)

EMOM for 6 Min

3 Deadlift 275/155#

3 Pull-Up / Dip (Muscle Up = RX+)

Every 1:30 for 6 Min

6 Deadlifts 245/115#

3 Pull-Up / Dip (Muscle Up = RX+)

E2MO2M for 6 Min

9 Deadlifts 185/95#

3 Pull-Up / Dip (Muscle Up = RX+)