The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Wendler

Bench Press (1 x 5 @ 65% 1RTM)

Bench Press (1 x 5 @ 75% of 1RTM)

Bench Press (1 x 5+ @ 85% 1RTM)

Metcon

Metcon (3 Rounds for time)

2 Rounds for time:

20 Shoulder to overhead, 115/75#

10 Toes to bar

Rest 3 minutes

2 Rounds for time:

15 Shoulder to overhead, 135/95#

15 Toes to bar

Rest 3 minutes

2 Rounds for time:

10 Shoulder to overhead, 185/125#

20 Toes to bar