CrossFit GBAR3 WOD
STRENGTH
split jerk 8 x 2
WOD (see 12.12.22)
30-20-10
DB hang power cleans, 45/30
OH walking lunges, 45/30
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2023/12/crossfit-gbar3-workout-dec1123-394x1024.jpeg)
STRENGTH
split jerk 8 x 2
WOD (see 12.12.22)
30-20-10
DB hang power cleans, 45/30
OH walking lunges, 45/30
AWOD
20 GHD hip extensions and GHD sit ups