The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Wendler

Shoulder Press (70% X 3)

Shoulder Press (80% X 3)

Shoulder Press (90% X 3+)

Metcon

Metcon (AMRAP – Rounds)

Every 4 Minutes for 3 Rounds:

10 Push Jerks (155/105)

400/300 meter row

At the 15 minute mark:

Every 4 minutes for 3 Rounds:

12 Overhead Squats (135/110)

25 Box Jump Overs (24/20″)