The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

500M Row

20M High Knees

20M Reverse Lunge

20M Toy Solider March

10 Squat Jumps

10 Pull-Ups

10 Sit-ups

Wendler

Wendler Week #3

75% X 5

85% x 3

95% X 1+

Back Squat (75% X 5)

Back Squat (85% X 3)

Back Squat (95% X 1+)

* Don’t forget to change the reps if you do more than 1

Metcon

Metcon (No Measure)

Deadlifts @ 80% of 1RM

2-2-2-2-2-2-2-2

HSPU

3-3-3-3-3-3-3-3
Complete deadlifts and go straight HSPU. Rest 1 – 2 minutes between sets. Try to complete all HSPU broken

Deadlift (Deadlifts @ 80% 2-2-2-2-2-2-2-2)

Challenge

Max Air Squats in 1 minute

Metcon (AMRAP – Reps)

1 min max air squats