The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Back Squat (3 x 5 @ 60 – 70%)

Metcon

Metcon (Time)

4 Rounds for time:

30 meters (~100 feet) kettlebell suitcase carry right hand 55/35#

30 meters (~100 feet) kettlebell suitcase carry left hand 55/35#

30 meters (~100 feet) kettlebell waiter carry right hand 55/35#

30 meters (~100 feet) kettlebell waiter carry left hand 55/35#

5 KB snatch right arm 55/35#

5 KB snatch left arm. 55/35#
Suitcase carry is basically a one arm farmer walk. KB is held at your side.

Waiter carry you are carrying the KB locked out overhead with the arm straight like an old school waiter would have his arm carrying a tray. You are not carrying the KB on your palm like a tray.