The Cell Gym CrossFit Superstition – WOD

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Warm-up

Strength

Wendler Week #1

Remember the percentages are calculated off of 90% of your 1RM

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

Bench Press (1 x 5+ @ 75% of 1RTM)

Change the reps in your score to account for the +

Bench Press (1 x 5 @ 75% of 1RTM)

Metcon

Metcon (AMRAP – Reps)

5 Rounds for reps:

10 back squats @ 60% of 1 rep max

Followed immediately by max rep set strict pull-ups

Rest 3 minutes between rounds