The Cell Gym CrossFit Superstition – WOD
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
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