CrossFit GBAR3 WODs
Monday, Mar 30
WOD
2 x 10-minute Rounds
Rest 3 minutes between rounds:
600m Run
then, AMRAP in remaining time:
9 Toes To Bar
6 Goblet Squats, 55/40
3 Wall Walks
Tuesday, Mar 31
STRENGTH
Deadlift 5×5; 2×2
WOD
10-9-8-7-6-5-4-3-2-1
Push Ups
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans, 75/55
Wednesday, Apr 1
WOD
8 Rounds For Time:
250/200m Row
15 Sit Ups
10 Front Squats, @ 50% 1 Rep Max
24 Min Time Cap
Thursday, Apr 2
STRENGTH
Split Jerk 5×3; 3×2
WOD
AMRAP in 7 minutes
100m Sprint
8 Alt DB Clean & Jerk, 45/30
Friday, Apr 3
WOD: FIGHT GONE BAD (See 03.31.25)
3 rounds, 1 minute rest between rounds
max reps in 1 minute at 5 stations:
wall ball shots, 20/14
SDHP, 75/55
box jumps, 24/20
push press, 75/55
row, cal.