The Cell Gym CrossFit Superstition – WOD

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Warm-up

(No Measure)

500M Row

10 Wall Ball tosses right

10 wall ball tosses left

10 wall ball passes overhead

10 speed toe touches

20M toy solider

10 Over head squats

10 pvc pull overs

3 x 3 strict pull ups or 3 count negative assisted pull ups

Wendler

Wendler Week #3

Taking 90% of your 1RM for your baseline

75% X 5

85% x 3

95% X 1+

Bench Press (75% X 5)

Bench Press (85% X 3)

Bench Press (95% X 1+)

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

Metcon

Metcon (Time)

5 Rounds for time:

10 Back Squats 115/65# (RX+135/85#)

200M Run

Challenge

Inverted Ring Rows (2 sets to accumulate max inverted ring rows)