NO 9 AM CLASSES THIS WEEK ONLY!
CrossFit GBAR3 WODs
Monday, Feb 26
STRENGTH
push press 5 x 3
WOD (see 02.28.23)
3 rounds
run 200m
10 DB power cleans, 45/30
10 DB front squats
Tuesday, Feb 27
WOD
AMRAP in 20 minutes
5 chest to bar pull ups
10 deadlifts, 225/155
15 wall ball shots, 20/14
20 DU’s
Wednesday, Feb 28
STRENGTH
back squat 5 x 3
WOD
3 rounds
row 250m
10 shoulder press, 95/65 (rack)
10 butterfly sit ups
Thursday, Feb 29
WOD
max reps in 2 minutes at 6 stations, 1 minute rest between stations
KB swings, 55/40
DB push press, 45/30
KB SDHP, 55/40
slam balls, 30/20
DB bench press, 45/30
bike, cal
Friday, March 1
CF GAMES OPEN WOD 24.1