CrossFit GBAR3 WOD
WOD: HELEN (see 11.17.22)
3 rounds
run 400m
21 KB swings, 55/40
12 pull ups
AWOD
2 rounds for max sit ups
30 sec hollow rocks
30 sec plank hold
30 sec sit ups
30 sec rest
![](https://crossfitgbar3.com/wp-content/uploads/2023/11/crossfit-gbar3-workout-nov1523-346x1024.jpeg)
WOD: HELEN (see 11.17.22)
3 rounds
run 400m
21 KB swings, 55/40
12 pull ups
AWOD
2 rounds for max sit ups
30 sec hollow rocks
30 sec plank hold
30 sec sit ups
30 sec rest