MONDAY IS FINAL DAY TO ORDER A GBAR3 CF OPEN TEE/TANK
A sign up sheet is at the kiosk!
CrossFit GBAR3 WODs
Monday, Jan 27
STRENGTH
push press 5-5-3-3-2-1-1
WOD
3 rounds, 1 minute rest between rounds
AMRAP in 2 minutes
6 shuttle sprints (25 ft out and back = 1)
15 goblet squats, 55/40
max burpees to target
Tuesday, Jan 28
WOD (see 01.30.24)
AMRAP in 18 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
pull up
push up
clean and jerk, 135/95
wall ball shots, 20/14
Wednesday, Jan 29
STRENGTH
front squat 5-5-3-3-2-1-1
WOD
4 rounds
row 250m
10 slam balls, 30/20
Thursday, Jan 30
WOD
3 rounds
row 500m
21 KB SDHP, 50/40
12 back squats, 135/95 (rack)
Friday, Jan 31
WOD: CF GAMES OPEN WOD 22.1 (see 02.02.24)
AMRAP in 15 minutes
3 wall walks
12 alt 1-arm DB snatches, 50/35
15 box jump overs, 24/20