CrossFit GBAR3 WODs
Monday, June 30
WOD
Every 6 Minutes x 5 Rounds:
500/400m Row
200m Run
14 Russian KB Swings, 55/40
7 Box Jumps, 24/20
Tuesday, June 31
STRENGTH/WOD
EMOM for 25 Minutes
1. 10 Bench Press
2. Rest
3. 20 Double Unders
4. Max Devil’s Press, 45/30
5. Rest
Wednesday, July 1
STRENGTH
Back Squat
3 @ 50% 1 R.M.
3 @ 50% 1 R.M.
3 @ 50% 1 R.M.
Then, find your current 1 rep max
WOD (See 06.30.25)
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squats
Thursday, July 2
WOD
5 Rounds For Time:
200m Run
10 Push Ups
10 Single DB Box Step Ups, 45/30
20 Sit Ups
10 Pull Ups
*25 minute time cap
Friday, July 3
WOD
16 Minute AMRAP
100m MB Carry, 20/14
14 Alt DB Snatch, 45/30
12 Sumo Deadlifts, 135/95
6, 8, 10… Ring Rows
ACTIVE RECOVERY
EMOM for 24-30 mins:
Jog 100m
10 Banded Lat Pull Downs
12 KB Romanian Deadlifts
10 Bird/Dogs
12 Alt V-Ups
10 KB Sumo Deadlift High Pulls
10 Superman