The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 3 (No Measure)

3 Rounds NFT of:

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Wendler

Wendler Week #2

Working Max = 90% of 1RM

70% X 3

80% X 3

90% X 3+

Bench Press (70% X 3)

Bench Press (80% X 3)

Bench Press (90% X 3+)

*Don’t forget to change the reps if you do more than 3

Metcon

The Cell 08.24.13 (Time)

45#/25 for all movement

200M Plate Run

50 Plate walking lunges

50 Plate thrusters

50 Plate Burpees

50 Plate Front squats

200M Plate Run