CrossFit GBAR3 WODs
Monday, Nov 3
STRENGTH
OH squat 5 x 5
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
alt DB snatch, 50/35
ring push ups
Tuesday, Nov 4
WOD (see 11.05.24)
AMRAP in 20 minutes
5 power cleans, 135/95
10 box jumps, 24/20
5 power cleans
10 toes to bar
20 wall ball shots, 20/14
Wednesday, Nov 5
STRENGTH
push jerk 5 x 5
WOD (see 02.17.25)
21-18-15-12-9-6-3
SDHP, 75/55
push press
Thursday, Nov 6
WOD (see 11.07.24)
4 rounds
row 500m
rest exactly 3 minutes between rounds
Friday, Nov 7
WOD
3 rounds
run 200m
15 front squats, 95/65
run 200m
15 ring rows