CrossFit GBAR3 WOD
STRENGTH
bench press 5 x 5
WOD
21-15-9
DB deadlift, 50/35
butterfly sit ups
100m DB carry AFTER each set
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2023/09/crossfit-gbar3-workout-sept2623-280x1024.jpeg)
STRENGTH
bench press 5 x 5
WOD
21-15-9
DB deadlift, 50/35
butterfly sit ups
100m DB carry AFTER each set
AWOD
20 GHD hip extensions and GHD sit ups