The Cell Gym CrossFit Superstition – WOD

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Warm-up

Metcon (No Measure)

With a partner: warm up pace

2 Rounds

Partner 1: row 250M

Partner 2: AMRAP 5 push ups, 10 squats, 15 sit ups

Switch when partner finishes 250 row. You will end up rowing twice.

Skills

Box jump

Metcon

Metcon (4 Rounds for reps)

4 Rounds for reps:

With a 4 minute running clock:

Run 400m

With remaining time, as many burpee box jumps as possible, 24″(20″)

Rest 2 minutes

*score is your reps of burpees per round