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CrossFit GBAR3 WOD

Monday, July 3
STRENGTH
push press 8 x 2
WOD: BASELINE (see 07.05.22)
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups

Tuesday, JULY 4TH
ONE CLASS TODAY AT 8:30 AM
HERO WOD: LUMBERJACK 20 (see 07.04.22)
work as a single or as a team, for time:
20 dead lifts, 275/185
run 400m
20 KB swings, 70/55
run 400m
20 OH squats, 115/80
run 400m
20 burpees
run 400m
20 chest to bar pull ups
run 400m
20 box jumps, 24/20
run 400m
20 DB squat cleans, 45/30
run 400m

Wednesday, July 5
STRENGTH/WOD
E2MOM for 16 minutes
3 bench press
4 KB swings, 55/40
5 box jumps, 30/24

Thursday, July 6
WOD
AMRAP in 4 minutes
3 rounds of DT, 95/65
(12 deadlifts + 9 hang power cleans + 6 push jerk)
max cal row
rest 4 minutes
AMRAP in 4 minutes
2 rounds of DT, 135/95
max cal row
Rest 4 minutes
AMRAP in 4 minutes
1 round of DT, 155/105
max cal row
Score is total calories

Friday, July 7
WOD
max reps in 2 minutes and 6 stations, 1 minute rest between
pull ups
DB thrusters, 45/30
toes to bar
slam balls, 30/20
box jumps, 24/20
DB bench press, 45/30

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Location:

13615 Kluge Rd, Ste 400, Cypress, TX 77429

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