The Cell Gym CrossFit Superstition – WOD

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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