The Cell Gym CrossFit Superstition – WOD

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Warm-up

Skills

Rope Climb

Warm-up (No Measure)

300M Run

Then: with a partner

4 rounds of 20 sec on 20 sec off Burpee partner medball chest pass

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 20 seconds.

Metcon

Metcon (Weight)

Deadlift

5-5-5-5-5
Get a couple of good warm up sets in and then go heavy on each set of 5. You should be heavy enough that the last rep on each set is a struggle. Take plenty of rest in between.