The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Coaches Choice (No Measure)

Wendler

Shoulder Press

Wendler Week #3

75% X 5

85% X 3

95% X 1+

*Remember these % are off of your Training Max (1RM X 90% = Training Max)

Shoulder Press (75% X 5)

Shoulder Press (85% X 3)

Shoulder Press (95% x 1+)

Metcon

Metcon (Time)

“Orlando 50”

For time

50 Double Unders buy in, then

5 Rounds of:

10 Air Squats

10 KB Swings

10 Push-Ups

10 Pull-Ups

10 Sit-ups

Cash Out 50 Double Unders
*As many of you probably saw on the news over the weekend. Orlando had the deadliest terror attack on US soil since 9/11, when a gunman pledging his allegiance to ISIS massacred 50 people at a night club. This workout is a tribute to them and their families