The Cell Gym CrossFit Superstition – WOD
Coaches Choice (No Measure)
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
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Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
The weight selection for thrusters should be something that athletes could complete 10+ repetitions unbroken when fresh. This is a heavier stimulus, but something that could be completed in 1-2 sets within the workout.