The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds NFT of:

10 Dumbbell Thrusters

10 Ring Rows

200m Jog

3 Turkish Get-Up’s each side

Wendler

Week #2

Using 90% of your 1RM as your training max

70% X 3

80% X 3

90% X 3+

*Don’t forget to change the reps of your last set if you complete more than 3 reps

Deadlift (70% X 3)

Deadlift (80% X 3)

Deadlift (90% X 3+)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 KB Swings 55/35#

12 Goblet Squats

6 – 1 Arm KB Clean & Jerk (3 Each Side)

2 Turkish Get Up (One each side)