CrossFit GBAR3 WOD
STRENGTH
clean and jerk 10 x 1
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
pistols
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2023/11/crossfit-gbar3-workout-nov1323-402x1024.jpeg)
STRENGTH
clean and jerk 10 x 1
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
pistols
AWOD
20 GHD hip extensions and GHD sit ups