The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Wendler

Wendler Week #3

75% X 5

85% X 3

95% X 1+

*Don’t forget the + on your last set!

Bench Press (75% X 5)

Bench Press (85% X 3)

Bench Press (95% X 1+)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Challenge

Flight Simulator (Time)

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You must stop between sets you can not skip singles in between sets.