CrossFit GBAR3 WOD
STRENGTH
8 x 3 position power clean: high hang, low hang, ground
WOD
25 DU’s
25 pull ups
then,
5 rounds
sprint to grate
10 jump squats
sprint to start
10 DB hang power cleans, 45/30
then,
25 DU’s
25 pull ups
AWOD
20 GHD hip extensions and GHD sit ups