The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Weightlifting

Weighted Pull-ups (3 x 3 getting heavier)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 snatches

3 muscle-ups

Men: 95 lb.

Women: 65 lb.

Scaling

Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

1 muscle-up

Men: 75 lb.

Women: 55 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

5 jumping bar muscle-ups

Men: 45 lb.

Women: 35 lb.