CrossFit GBAR3 WODs
Monday, June 16
STRENGTH
bench press 5-5-3-3-2-1-1
WOD
AMRAP in 5 minutes
60 wall ball shots, 20/14
max cal row
rest 5 minutes
AMRAP in 5 minutes
row cal from round 1
max wall ball shots
Score is calories in Round 1 and wall ball shots in Round 2
Tuesday, June 17
WOD: HELEN (see 06.20.24)
3 rounds
run 400m
21 KB swings, 55/40
12 pull ups
Wedenesday, June 18
STRENGTH
10 x 90 sec rounds, increase load each round
pause front squat + front squat
WOD (see 06.17.24)
AMRAP in 5 minutes
20 DU’s
20 air squats
Thursday, June 19
WOD: DT
5 rounds
12 deadlifts, 155/105
9 hang power cleans
6 push jerk
Friday, June 20
WOD
21-15-9
toes to bar
squat snatch, 95/65
slam balls, 30/20