The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 5 (No Measure)

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Wendler

Week #4 Deload

40% X 5

50% X 5

60% X 5

Shoulder Press (40% X 5)

Shoulder Press (50% X 5)

Shoulder Press (60% X 5)

Metcon

**Coaches please spend some time going over hang cleans.

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 Hang Power Cleans (115#/ 75#)

3 HSPU
After Met-con A

5 Minute Rest

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 Push Press (115/75#)

10 Lunges (115/75#)
You can font or back rack the bar for your lunges. Your choice. Put in the notes what you did.