The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Wendler Week 4

40% X 5

50% X 5

60% X 5

Deadlift (40% X 5)

Deadlift (50% X 5)

Deadlift (60% X 5)

Metcon

Metcon (5 Rounds for distance)

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible
Scale the pace as needed.

Suggestions are:

1:30, 1:35, 1:40, 1:35, 1:30