CrossFit GBAR3 WODs
Monday, Mar 23
WOD
EMOM for 12 Minutes:
1. 25 Double Unders
2. 5 Power Cleans, 135/95
3. 30 Second Plank Hold
4. 15 Deadlifts
Rest 2 mins
Run KLL For Time
Tuesday, Mar 24
STRENGTH
Front Squat 5-3-2-1-1
WOD
4 Rounds For Time
10 Wall Ball Shots, 20/14
10 Alt Single Arm DB Snatch, 45/30
Wednesday, Mar 25
STRENGTH
Bench Press 6 x 2
WOD
21-15-9
KB Swings, 55/40
Burpees over KB
Thursday, Mar 26
WOD (See 03.20.25)
row 1000m
21 box jumps, 24/20
21 OH squats, 95/65
21 toes to bar
row 500m
15 box jumps
15 OH squats
15 toes to bar
row 250m
9 box jumps
9 OH squats
9 toes to bar
Friday, Mar 27
WOD:
AMRAP in 22 min
200m Run
5 Pull Ups
10 Push Ups
15 Sit ups