CrossFit GBAR3 WOD
STRENGTH
5-5-3-3-2-1-1
Hang power clean
WOD
10-8-6-4-2
Alt DB snatch, 50/35
Pistols
Then, row 1000m
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2023/12/crossfit-gbar3-workout-dec0423-540x1024.jpeg)
STRENGTH
5-5-3-3-2-1-1
Hang power clean
WOD
10-8-6-4-2
Alt DB snatch, 50/35
Pistols
Then, row 1000m
AWOD
20 GHD hip extensions and GHD sit ups