The Cell Gym CrossFit Superstition – WOD

CrossFit

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Warm-up (No Measure)

Warm Up:

As a couple complete

1K Row

14 Med Ball tosses (7 each side)

14 Sit Ups each (You may hold feet)

14 Push Ups

14 Squats

Wendler

Deadlift (75% x 5)

Deadlift (85% x 3)

Deadlift (95% x 1+)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

As a couple complete the following in a relay fashion:

AMRAP 10Min

10 box jumps 24/20″

200M Run

Partner A jumps while partner B runs and then switch. 1 round = both partners complete run and box jumps

B: Metcon (AMRAP – Rounds and Reps)

As a couple

AMRAP in 8min

Row for calories

KB Swings 55/35#

One person rows while the other KB swings. Rotate every 2 minutes. Total score will be Reps + Calories