CrossFit GBAR3 WOD
STRENGTH
shoulder press 5 x 3
front squat 5 x 3
WOD
AMRAP in 10 minutes
2 – 4 – 6 …
burpees
squat cleans, 135/95
AWOD
20 GHD hip extensions and GHD sit ups

STRENGTH
shoulder press 5 x 3
front squat 5 x 3
WOD
AMRAP in 10 minutes
2 – 4 – 6 …
burpees
squat cleans, 135/95
AWOD
20 GHD hip extensions and GHD sit ups