The Cell Gym CrossFit Superstition – WOD

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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