CrossFit GBAR3 WOD
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 09.11.23)
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
AWOD
30 GHD hip extensions
![](https://crossfitgbar3.com/wp-content/uploads/2023/12/crossfit-gbar3-workout-dec1223-509x1024.jpeg)
STRENGTH
bench press 5-5-3-3-2-1-1
WOD (see 09.11.23)
AMRAP in 5 minutes
3-6-9 …
wall ball shots, 20/14
med ball sit ups
AWOD
30 GHD hip extensions