The Cell Gym CrossFit Superstition – WOD

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)

Wendler

Wendler Week #3

75% X 5

85% X 3

95% X 1+

*Don’t forget the + on your last set!

Deadlift (75% X 5)

Deadlift (85% X 3)

Deadlift (95% X 1+)

Metcon

Metcon (Time)

4 Rounds for time of:

500M Row

5 Burpee Chest to Bar Pull-Ups (Burpee Muscle Ups = RX+)
Scale with Burpee Pull-ups or Burpee Ring rows