CrossFit GBAR3 WOD
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 07.14.23)
11 minutes on the clock
run Kluge Lakes Lane
max reps box jumps, 30/24
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2024/07/crossfit-gbar3-workout-july1224-497x1024.jpeg)
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 07.14.23)
11 minutes on the clock
run Kluge Lakes Lane
max reps box jumps, 30/24
AWOD
20 GHD hip extensions and GHD sit ups