CrossFit GBAR3 WODs
Monday, June 8
WOD
AMRAP in 10 Minutes
20 Double Unders
8 Toes to Bar
10 Power Cleans, 75/55
Rest 2 Minutes, Then:
AMRAP in 10 Minutes
100m Run
10 Hang Power Cleans
10 Front Rack Lunges
Tuesday, June 9
STRENGTH/WOD
24 Minute Running Clock:
EMOM for 8 Minutes:
Power Snatch + Hang Power Snatch
Rest 3 Minutes
Then, in remaining 13 mins:
9-12-15-12-9
Power Snatch, 95/65
Push Press
Box Jumps, 24/20
Wednesday, June 10
WOD
800m Run
200m Plate Carry, 45/25
25 Sit Ups
25 Air Squats
600m Run
200m Plate Carry
20 Sit Ups
20 Air Squats
400m Run
200m Plate Carry
15 Sit Ups
15 Air Squats
Thursday, June 11
STRENGTH
Deadlift 5-5-3-3
WOD (See 09.10.25)
AMRAP in 10 minutes
7 Burpees
7 MB Cleans, 20/14
Friday, June 12
SPRING FLING 26.1
“Fresh Start Frenzy”
With A Partner:
AMRAP in 14 Minutes
200m MB Carry, 20/14
20 Partner MB Sit Ups
40 Goblet Squats, 55/40
30 Double Unders while Partner holds KB
ACTIVE RECOVERY
EMOM For 24-Minutes:
Perform ea. movement for 45s unless otherwise noted
1. Row (60% effort)
2. Inchworm Snaking Pushups
3. Box step ups (bodyweight)
4. Side Plank (switch side after :20)
5. Box tricep dips
6. Child’s pose hold