CrossFit GBAR3 WOD
Monday, Nov 20
WOD (see 11.21.22)
row 750m
21 deadlifts, 225/155
21 toes to bar
row 500m
15 deadlifts
15 toes to bar
row 250m
9 deadlifts
9 toes to bar
Tuesday, Nov 21
WOD (see 12.22.21)
7 rounds
7 power cleans, 95/65
7 thrusters
7 lateral burpees
Wednesday, Nov 22
NO AFTERNOON CLASSES TODAY
WOD
AMRAP in 20 minutes
1 round of Cindy
run 200m
2 rounds of Cindy
run 200m
3 rounds of Cindy …
Cindy is 5 pull ups + 10 push ups + 15 squats
Thursday, Nov 23
HAPPY THANKSGIVING!
ONE CLASS TODAY AT 8:30 AM
WOD: FILTHY FIFTY
single or with a partner
50 box jumps, 24/20
50 jumping pull ups
50 KB swings, 55/40
50 walking lunges
50 knees to elbows
50 push press, 45/35
50 GHD hip extensions
50 wall ball shots, 20/14
50 burpees
50 DU’s
movements can go in any order, but you must complete all 50 before moving on to the next
FRIDAY, Nov 24
OPEN GYM 8-10 AM