The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Wendler

1 RTM = 90% of your 1RM

Don’t forget to change the reps on your 5+ set

Shoulder Press (1 x 5 @65% of 1RTM )

Shoulder Press (1 x 5 @ 75% 1RTM)

Shoulder Press (1 x 5+ @ 85% 1RTM)

Metcon

Metcon (Time)

5 Rounds for time of:

250M Row

8 Power Cleans 135/95#