The Cell Gym CrossFit Superstition – WOD
Warm-up
Warm Up 1 (No Measure)
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows
Wendler
Wendler Week #3
Taking 90% of your 1RM for your baseline
75% X 5
85% x 3
95% X 1+
This is a make up day for Wendler. Athlete will need to select add performance to record the lifts they do.
Metcon
Metcon (Time)
For time: via CrossFit.com
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps
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