The Cell Gym CrossFit Superstition – WOD
Strength
Warm Up 4 (No Measure)
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
Wendler
Wendler Week #3
75% X 5
85% X 3
95% X 1+
*Remember these % are off of your training max. (Training Max = 1RM X 90%)
Back Squat (75% X 5)
Back Squat (85% X 3)
Back Squat (95% X 1+)
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 10 minutes of:
50 double-unders
10 back squats 135/75# (RX+155/85#)
Cool Down
spend some time stretching, rolling, smashing
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