The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Skills

Muscle up progression

Metcon

A: Metcon (Weight)

EMOM for 13:00

2 behind the head push jerk

3 overhead squats

( starting on the 4th set you should be at a heavy load you will keep for 10 remaining sets. )

B: Metcon (AMRAP – Rounds)

EMOM for 10:00

7 wall ball shots 20/12

2 muscle ups (ring or bar)

Scale with pull up then dip 1 to 1

If you can’t do MU but can do chest to bar pull-up do those with dips.