The Cell Gym CrossFit Superstition – WOD

Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Skills

Kettlebell Swings

Metcon

Metcon (Time)

In Teams of 2 complete the following for time:

Run 800 Meters (Partner 1 runs 400 meters,

then partner 2 runs 400 meters)

100 Chest to bar pull ups

75 Russian Kettlebell swings 70#(53#)

50 Syncronized walking lunges

25 Syncronized burpees

Run 800 Meters together