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Saturday at The Bar 07.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2, one works at a timeE2MOM for 20 minutesbench press 5-5-5-5-5-1-1-1-1-1air squats 10-10-10-10-10-20-20-20-20-20
CrossFit GBAR3 WOD 07.26.24
CrossFit GBAR3 WOD WOD3 rounds50 DU’s21 toes to bar15 power snatch, 95/659 box jumps, 30/24 AWODtabata hand stand hold/wall sit mash up
CrossFit GBAR3 WOD 07.25.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9KB swings, 55/40slam balls, 30/20ring push ups AWOD30 Russian twists
CrossFit GBAR3 WOD 07.24.24
CrossFit GBAR3 WOD WOD (see 07.06.23)AMRAP in 4 minutes3 rounds of DT, 95/65max cal rowrest 4 minutesAMRAP in 4 minutes2 rounds of DT, 135/95max cal
CrossFit GBAR3 WOD 07.23.24
CrossFit GBAR3 WOD STRENGTHsnatch balance 3-3-3hang squat snatch 2-2-2squat snatch 1-1-1 WOD3 rounds20 alt DB snatch, 50/3510 pistols AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WOD 07.22.24
CrossFit GBAR3 WOD WOD20-18-16-14-12-10-8-6-4-2push press, 75/55 (rack)med ball sit ups, 20/14med ball cleanswalking lunges AWOD30 GHD hip extensions
CrossFit GBAR3 WODs July 22-26
CrossFit GBAR3 WODs Monday, July 22WOD20-18-16-14-12-10-8-6-4-2Push press, 75/55 (rack)med ball sit ups, 20/14med ball cleanswalking lunges Tuesday, July 23STRENGTHsnatch balance 3-3-3hang squat snatch 2-2-2squat snatch
CrossFit GBAR3 WOD 07.19.24
CrossFit GBAR3 WOD WOD30 DB bench press, 45/30200m DB carry10 DB devil’s press30 goblet squats, 55/40200m KB carry10 DB devil’s press30 wall ball shots 20/14200m
CrossFit GBAR3 WOD 07.18.24
CrossFit GBAR3 WOD WODAMRAP in 14 minutes5 pull ups10 hang power cleans, 135/9515 DB push press, 45/30 AWODtabata side plank
CrossFit GBAR3 WOD 07.17.24
CrossFit GBAR3 WOD WOD (see 07.19.23)3 roundsrow 500m21 OH squats, 95/6515 box jumps, 24209 ring dips AWOD30 Russian twists
CrossFit GBAR3 WOD 07.16.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODtabata sit ups/push ups mash up AWOD30 GHD
CrossFit GBAR3 WOD 07.15.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50
CrossFit GBAR3 WODs July 15-19
CrossFit GBAR3 WODs Monday, July 15STRENGTHsplit jerk 10 x 1WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 Tuesday, July 16STRENGTH10
Saturday at The Bar 07.13.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-31 works, 1 holds KB in rack position, 1 restsBUY IN: row 1000m or bike
CrossFit GBAR3 WOD 07.12.24
CrossFit GBAR3 WOD STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 07.14.23)11 minutes on the clockrun Kluge Lakes Lanemax reps box jumps, 30/24 AWOD20 GHD hip extensions and
CrossFit GBAR3 WOD 07.11.24
CrossFit GBAR3 WOD WOD (see 07.13.23)3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 AWOD20 GHD hip extensions and GHD sit
CrossFit GBAR3 WOD 07.10.24
CrossFit GBAR3 WOD WOD (see 07.12.23)Max reps in 2 minutes at 5 stationshand stand push upsSDHP, 95/65ring rowspower snatch, 95/65toes to barrest 2 minutes, repeat
CrossFit GBAR3 WOD 07.09.24
CrossFit GBAR3 WOD THE GYM WILL BE CLOSED TUESDAY AM CLASSES FOR STORM WATER CLEAN UP.PM CLASSES ARE ON NORMAL SCHEDULE: 4:30, 5:30 AND 6:30
CrossFit GBAR3 WOD 07.08.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 10 x 1 WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50
CrossFit GBAR3 WODs July 8-12
CrossFit GBAR3 WODs Monday, July 8STRENGTHsplit jerk 10 x 1WOD (see 07.10.23)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 Tuesday, July 9WOD
CrossFit GBAR3 WOD 07.05.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM FUN FRIDAY PARTNER WODteams of 2AMRAP in 15 minutes1-1, 2-2, 3-3 …pull upsclean and jerk, 135/95200m
CrossFit GBAR3 WOD 07.04.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM WOD: LUMBERJACK 20 (see 07.04.23)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run
CrossFit GBAR3 WOD 07.03.24
CrossFit GBAR3 WOD WOD (see 06.29.23)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD100 reps core
CrossFit GBAR3 WOD 07.02.24
CrossFit GBAR3 WOD WOD10-9-8-7-6-5-4-3-2-1deadlifts, 185/135EVENlateral burpees100m DB farmer’s carry, 45/30ODDring dips100m DB waiter’s carry AWODtabata side plank
CrossFit GBAR3 WOD 07.01.24
CrossFit GBAR3 WOD STRENGTHsquat clean thruster 10 x 1 WOD21-15-9thruster, 95/65toes to bar AWOD30 GHD hip extensions
CrossFit GBAR3 WODs July 1-5
CrossFit GBAR3 WODs Monday, July 1STRENGTHsquat clean thruster 10 x 1WOD21-15-9thruster, 95/65toes to bar Tuesday, July 2WOD10-9-8-7-6-5-4-3-2-1deadlifts, 205/135EVENlateral burpees100m DB farmer’s carry, 45/30ODDring dips100m DB
Saturday at The Bar 06.29.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2, one works at a time14 rounds3 parallette push ups3 parallete dips3 slam balls, 30/203
CrossFit GBAR3 WOD 06.28.24
CrossFit GBAR3 WOD WOD5 x 4 minute rounds, clock does not stop200m run3 wall walks6 KB swings, 55/409 box jumps, 24/20 AWODtabata L-sit/plank hold mash
CrossFit GBAR3 WOD 06.27.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WOD (see 01.15.24)20-21-arm alt DB snatch, 45/302-20walking lunges AWOD30 Russian twists
CrossFit GBAR3 WOD 06.26.24
CrossFit GBAR3 WOD WOD (see 06.27.23)AMRAP in 16 minutes5 chest to bar pull ups10 plate push ups15 OH squats, 95/65 AWODnot for time, 15 atomic
CrossFit GBAR3 WOD 06.25.24
CrossFit GBAR3 WOD WOD30 deadlifts, 225/155row 1000m30 power cleans, 135/95row 750m30 push press, 95/65row 500m AWODtabata weighted plank hold
CrossFit GBAR3 WOD 06.24.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max) WOD (see 06.26.23)AMRAP in 4
CrossFit GBAR3 WODs June 24-28
CrossFit GBAR3 WODs Monday, June 24STRENGTHpush press 5 x 3 (find 3 rep max)back squat 5 x 3 (find 3 rep max)WOD (see 06.26.23)AMRAP in
Saturday at The Bar 06.22.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-31 reps, 1 runs, 1 rests20 min AMRAP5 deadlifts, 245/1555 bar muscle ups or chest
CrossFit GBAR3 WOD 06.21.24
CrossFit GBAR3 WOD WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationswall ball shots, 20/14box jumps, 24/201-arm alt DB snatch, 45/30slam
CrossFit GBAR3 WOD 06.20.24
CrossFit GBAR3 WOD WOD: HELEN (see 11.15.23)3 roundsrun 400m21 KB swings, 55/4012 pull ups AWOD2 rounds for max sit ups30 sec hollow rocks30 sec plank30
CrossFit GBAR3 WOD 06.19.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 handstand push ups10 power cleans, 135/9515 med ball cleans, 20/14 AWODmax toes to bar in 1 minute
CrossFit GBAR3 WOD 06.18.24
CrossFit GBAR3 WOD STRENGTHshoulder press 5 x 3 (find 3 RM)front squat 5 x 3 (find 3 RM) WODrow 250m15 shoulder press, 95/65row 250m15 push
CrossFit GBAR3 WOD 06.17.24
CrossFit GBAR3 WOD STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODAMRAP in 5 minutes20 DU’s20 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs June 17-21
CrossFit GBAR3 WODs Monday, June 17STRENGTHE2MOM for 16 minutes3 bench press3 deadliftsWODAMRAP in 5 minutes20 DU’s20 air squats Tuesday, June 18STRENGTHshoulder press 5 x 3
CrossFit GBAR3 WOD 06.14.24
CrossFit GBAR3 WOD WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 KB swings, 55/4015 burpees15 KB SDHP AWODfor time, 50 med ball sit ups
CrossFit GBAR3 WOD 06.13.24
CrossFit GBAR3 WOD WOD3 rounds50 walking lunges400m run30 butterfly sit ups20 pistols10 DB renegade rows, 45/30 AWODstretch/foam roll
CrossFit GBAR3 WOD 06.12.24
CrossFit GBAR3 WOD STRENGTH (see 06.14.23)standing broad jump 1-1-1 WOD (see 06.14.23)12 minutes on the clock1 minute back squat (rack) AHAP1 minute DB push press,
CrossFit GBAR3 WOD 06.11.24
CrossFit GBAR3 WOD WOD (see 06.13.23)10-9-8-7-6-5-4-3-2-1EVENOH squats, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.10.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + shoulder to OH WODtabata row AWODbanded stretches
CrossFit GBAR3 WODs June 10-14
CrossFit GBAR3 WODs Monday, June 10STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + shoulder to OHWODtabata row Tuesday, June
CrossFit GBAR3 WOD 06.07.24
CrossFit GBAR3 WOD WOD3 roundsrun 400m21 wall ball shots, 20/1412 deadlifts, 225/155 AWODnot for time, 50 med ball sit ups
CrossFit GBAR3 WOD 06.06.24
CrossFit GBAR3 WOD WOD (see 06.07.23)row 750m21 thrusters, 95/6521 toes to barrow 500m15 thrusters15 toes to barrow 250m9 thrusters9 toes to bar AWODtabata hollow rocks/superman
CrossFit GBAR3 WOD 06.05.24
CrossFit GBAR3 WOD STRENGTHpush jerk 5 x 5 WOD3 rounds30 DU’s10 DB clean and jerks, 50/35 AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WOD 06.04.24
CrossFit GBAR3 WOD WOD (see 06.05.23)3 x 5 minute rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings,
CrossFit GBAR3 WOD 06.03.24
CrossFit GBAR3 WOD STRENGTH1-1-1 high hang power snatch + OH squat2-2-2 low hang power snatch + OH squat3-3-3 power snatch + OH squat WOD (see
CrossFit GBAR3 WODs June 3-7
CrossFit GBAR3 WODs Monday, June 3STRENGTH1-1-1 high hang power snatch + OH squat2-2-2 low hang power snatch + OH squat3-3-3 power snatch + OH squatWOD
Saturday at The Bar 06.01.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, one completes circuit at a time100 rounds1 pass-through2 pull ups3 wall ball shots, 20/14
CrossFit GBAR3 WOD 05.31.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 handstand push ups10 box jumps, 24/2015 ??? (class pick) AWODtabata L-sit/plank hold mash up
CrossFit GBAR3 WOD 05.30.24
CrossFit GBAR3 WOD STRENGTHback squat 5 x 5 WOD10-8-6-4-2power clean, 135/95pistols AWOD30 Russian twists
CrossFit GBAR3 WOD 05.29.24
CrossFit GBAR3 WOD WOD21-15-9row, calDB devil’s press, 45/30slam balls, 30/20toes to bar AWODtabata side plank
CrossFit GBAR3 WOD 05.28.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5 x 5 WOD (see 05.30.23)7 rounds7 SDHP, 75/557 push press AWODnot for time,3 rounds10 hollow rocks20 Superman’s
CrossFit GBAR3 WOD 05.27.24
CrossFit GBAR3 WOD ONE CLASS TODAY AT 8:30 AM!WOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the
CrossFit GBAR3 WODs May 27-31
CrossFit GBAR3 WODs Monday, May 27One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break
Saturday at The Bar 05.25.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2-3, 1 through circuit at a timeAMRAP in 24 minutes5 DB bench press, 50/355 DB
CrossFit GBAR3 WOD 05.24.24
CrossFit GBAR3 WOD WOD40 walking lunges4 rounds10 1-arm DB push jerk, 50/355 ring dips30 walking lunges3 rounds10 1-arm DB push jerk5 ring dips20 walking lunges2
CrossFit GBAR3 WOD 05.23.24
CrossFit GBAR3 WOD WODAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat snatch, 115/75AMRAP in 4 minutes: 10 slam balls, 30/20 + 10 butterfly
CrossFit GBAR3 WOD 05.22.24
CrossFit GBAR3 WOD WOD (see 05.23.23)10-9-8-7-6-5-4-3-2-1toes to bardeadlifts, 225/155push upsbox jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 05.21.24
CrossFit GBAR3 WOD STRENGTHbench press 5 x 5 WOD5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40
CrossFit GBAR3 WOD 05.20.24
CrossFit GBAR3 WOD STRENGTHpush press 5 x 5 WOD: JACKIE (see 05.16.22)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs May 20-24
CrossFit GBAR3 WODs Monday, May 20STRENGTHpush press 5 x 5WOD: JACKIE (see 05.16.22)row 1000m50 thrusters, 45/3530 pull ups Tuesday, May 21STRENGTHbench press 5 x 5WOD5
Saturday at The Bar 05.18.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2for time, any order/rep scheme80 hang power snatch, 95/6580 deadlifts, 225/15580 slam balls,
CrossFit GBAR3 WOD 05.17.24
CrossFit GBAR3 WOD WOD (see 06.02.23)4 rounds10 power cleans, 115/7510 shoulder to OH20 back squats20 DU’s AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 05.16.24
CrossFit GBAR3 WOD WOD (see 05.18.23)run 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs
CrossFit GBAR3 WOD 05.15.24
CrossFit GBAR3 WOD WOD200m DB carry, 45/30200m backpedal5 DB renegade rows, 45/3010 KB swings, 55/4015 wall ball shots, 20/14200m KB carry200m backpedal5 DB renegade rows10
CrossFit GBAR3 WOD 05.14.24
CrossFit GBAR3 WOD STRENGTHpower snatch 10 x 1 WODAMRAP in 10 minutes3 pull ups6 push ups9 squats12 alt DB snatch, 50/35 AWOD30 Russian twists
CrossFit GBAR3 WOD 05.13.24
CrossFit GBAR3 WOD STRENGTHsplit jerk 8 x 2 WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 AWOD20 GHD hip
CrossFit GBAR3 WODs May 13-17
CrossFit GBAR3 WODs Monday, May 13STRENGTHsplit jerk 8 x 2WOD (see 05.17.23)AMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power cleans, 135/95 Tuesday, May
Saturday at The Bar 05.11.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3one reps, one runs 100m, 1 rests22 minute AMRAP3-6-9-12 …power cleans, 135/95box jumps, 24/20
CrossFit GBAR3 WOD 05.10.24
CrossFit GBAR3 WOD WOD (see 05.09.23)AMRAP in 15 minutes5 deadlifts, 225/15510 box jumps, 24/2015 toes to bar AWODtabata weighted plank hold
CrossFit GBAR3 WOD 05.09.24
CrossFit GBAR3 WOD WOD (see 05.11.23)3 roundsrun 400m10 front squats, 135/9512 hand stand push ups AWOD1 minute hollow rocks, rest 1 minute40 sec hollow rocks,
CrossFit GBAR3 WOD 05.08.24
CrossFit GBAR3 WOD STRENGTH10 x 90 second rounds, increase load each round3 power cleans WOD (see 12.12.23)AMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball
CrossFit GBAR3 WOD 05.07.24
CrossFit GBAR3 WOD WOD (see 05.12.23)25 slam balls, 30/2025 ring rows1 lap OH plate carry, 45/2550 DB bench press, 45/3050 KB SDHP, 55/401 lap OH
CrossFit GBAR3 WOD 05.06.24
CrossFit GBAR3 WOD STRENGTHOH squat 5 x 5 WOD (see 05.10.23)row 750m30 power snatch, 75/55row 750m AWOD30 Russian twists
CrossFit GBAR3 WODs May 6-10
CrossFit GBAR3 WODs Monday, May 6STRENGTHOH squat 5 x 5WOD (see 05.10.23)row 750m30 power snatch, 75/55row 750m Tuesday, May 7WOD (see 05.12.23)25 slam balls, 30/2025
Saturday at The Bar 04.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM solo or teams of 2in order/rep scheme, for time1100m run, then20 rounds3 pull ups6 push ups9 squatsthen,
CrossFit GBAR3 WOD 05.03.24
CrossFit GBAR3 WOD STRENGTHfront squat 5 x 5 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB deadlift, 45/30DB push press AWOD30 Russian twists
CrossFit GBAR3 WOD 05.02.24
CrossFit GBAR3 WOD WOD (see 05.05.23)21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODtabata hollow rocks/superman mash up
CrossFit GBAR3 WOD 05.01.24
CrossFit GBAR3 WOD WOD (see 05.03.23)4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD20 GHD hip extensions
CrossFit GBAR3 WOD 04.30.24
CrossFit GBAR3 WOD WOD: THE GHOST (see 05.01.23)6 rounds of max reps1 minute row, cal.1 minute burpees1 minute DU’s1 minute rest AWODmax butterfly sit ups
CrossFit GBAR3 WOD 04.29.24
CrossFit GBAR3 WOD STRENGTH: CROSSFIT TOTAL (see 05.02.22)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1 WODmax calorie bike in 2 minutes AWOD100 reps core
CrossFit GBAR3 WODs April 29-May 3
CrossFit GBAR3 WODs Monday, April 29STRENGTH: CROSSFIT TOTAL (see 05.02.22)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1WODmax calorie bike in 2 minutes Tuesday, April 30WOD: THE GHOST
Saturday at The Bar 04.27.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 2synchronized reps on everything, in any order or rep scheme400m run80 pull ups160 push ups240
CrossFit GBAR3 WOD 04.26.24
CrossFit GBAR3 WOD WODAMRAP in 15 minutes5 devil’s press, 45/3010 deadlifts, 225/15515 DB bench press20 DU’s AWODtabata handstand hold/wall sit mash up
CrossFit GBAR3 WOD 04.25.24
CrossFit GBAR3 WOD WODrun 800m, then3 rounds15 DB push press, 45/3015 slam balls, 30/2015 box jumps, 24/2015 wall ball shots AWODmax partner med ball sit
CrossFit GBAR3 WOD 04.24.24
CrossFit GBAR3 WOD STRENGTH10 x 1 squat clean + thruster WOD21-15-9row, cal.DB thruster, 45/30butterfly sit ups AWOD30 GHD hip extensions
CrossFit GBAR3 WOD 04.23.24
CrossFit GBAR3 WOD STRENGTH (see 08.28.23)weighted pull up 1-1-1 WOD (see 04.28.23)7 rounds7 power snatch, 95/657 OH squats7 pull ups AWOD30 Russian twists
CrossFit GBAR3 WOD 04.22.24
CrossFit GBAR3 WOD STRENGTHdeadlift 5-4-3-2-1-1 WOD21-15-9SDHP, 75/55push pressrow, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit GBAR3 WODs April 22-26
CrossFit GBAR3 WODs Monday, April 22STRENGTHdeadlift 5-4-3-2-1-1WOD21-15-9SDHP, 75/55push pressrow, cal. Tuesday, April 23STRENGTH (see 08.28.23)weighted pull up 1-1-1WOD (see 04.28.23)7 rounds7 power snatch, 95/657 OH
Saturday at The Bar 04.20.24
CrossFit 8:30 AMNew Member On Ramp 9:30 AM teams of 3: 1 reps, 1 holds weight in start position, 1 restsAMRAP in 25 minutesBUY IN:
