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

Wendler Week #3

75% X 5

85% X 3

95% X 1+

*Don’t forget the + on your last set!

Shoulder Press (75% X 5)

Shoulder Press (85% X 3)

Shoulder Press (95% X 1+)

Metcon

A: Metcon (Weight)

15 Minutes to Establish 1RM

Clean & Jerk
*Coaches you may want to have an A and B group and have the class go on your count depending on how many people you have so you can watch people.

Challenge

Metcon (Weight)

2 attempts at 40M Barbell Farmer Walks

*You may set the barbell down at the end of 20 meters and turn your body around.