CrossFit GBAR3 WODs
Monday, June 1
STRENGTH
Front Squat 2-2-2-1-1
WOD (See 03.17.25)
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
Goblet Squats, 55/40
DB Devil’s Press, 45/30
Tuesday, June 2
WOD
5 Rounds For Time:
10 Hand Release Push Ups
15 Wall Balls, 20/14
750/600m Row
*30 Minute Time Cap
Wednesday, June 3
WOD
4 minute Rounds, Rest 2 mins between rounds:
Round 1:
400m Run
Max Single DB box step ups, 50/35, 24/20 in remaining time
Round 2:
400m Run
Max Sit Ups in remaining time
Round 3:
400m Run
Max Walking Lunges in remaining time
Round 4:
400m Run
Max Sit Ups in remaining time
Thursday, June 4
WOD: DT (See 06.19.25)
5 Rounds For Time:
12 Deadlifts, 155/105
9 Hang Power Cleans
6 Push Jerk
Friday, June 5
SKILL
Chest to Bar Pull Ups
WOD (See 05.23.25)
AMRAP in 17 minutes
5 Squat Snatch, 95/65
10 Chest to Bar Pull Ups
5 Squat Snatch
10 Handstand Push Ups
ACTIVE RECOVERY
EMOM For 24-Minutes:
1. Bike @ 60%
2. 14 Box Step Ups
3. 20s Hollow Rocks & 20s Superman
4. Easy Jump Rope
5. 10 Banded Pull Aparts & Overhead Reaches
6. 10 Banded Side Steps (ea. Side)