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GBAR3 FALL FEST IS THIS SATURDAY!

GUY & GIRL TEAMS OF 2: expect fun, challenging partner workouts that’ll test your teamwork and leave you pumped!

Then, stick around for the after-party to celebrate and unwind!
Bring a side dish to share and let’s make it a feast!

See you there for a day of fitness, food, and fall vibes! 🍁

CrossFit GBAR3 WODs

Monday, Nov 4
STRENGTH
 back squat 5 x 5
WOD
21-15-9
push press, 75/55
SDHP
butterfly sit ups

Tuesday, Nov 5
WOD
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 6
STRENGTH
hang power snatch + power snatch x 8
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
alt DB snatch, 45/30
med ball cleans, 20/14

Thursday, Nov 7
WOD (see 11.09.23)
4 x 500m row, rest exactly 3 minutes between rounds

Friday, Nov 8
WOD
3 rounds
run 200m
15 front squats, 95/65
run 200m
15 ring push ups

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