CrossFit GBAR3 WODs
Monday, March 24
STRENGTH
10 x hang power clean + 2 push jerks
WOD: SQT (see 03.25.24)
3 rounds
10 G2OH, 95/65
200m shuttle sprint (50m out and back x 2)
Tuesday, March 25
WOD: FREAK (see 03.26.24)
first rounds of Fran, Eva, Annie and Kelly
21 thrusters, 95/65
21 pull ups
run 800m
30 KB swings, 55/40
30 pull ups
50 DU’s
50 sit ups
run 400m
30 box jumps, 24/20
30 wall ball shots, 20/14
Wednesday, March 26
STRENGTH
bench press 10 x 2
WOD
5 rounds
20 OH walking lunges, 45/25
5 burpees on plate
Thursday, March 27
WOD (see 03.28.24)
4 x 500m row
rest exactly 3 minutes between rows
Friday, March 28
WOD
AMRAP in 20 minutes
5 DB renegade rows, 45/30
10 deadlifts, 225/155
15 med ball sit ups
20 air squats