CrossFit GBAR3 WOD
STRENGTH
thruster 10 x 2 from rack
WOD (see 12.20.22)
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
1-arm DB thruster, 50/35
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2023/12/crossfit-gbar3-workout-dec2023-294x1024.jpeg)
STRENGTH
thruster 10 x 2 from rack
WOD (see 12.20.22)
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
1-arm DB thruster, 50/35
AWOD
20 GHD hip extensions and GHD sit ups