![CrossFit GBAR3 logo](https://crossfitgbar3.com/wp-content/uploads/2022/09/crossfit-gbar3-gym-cypress-tx-01.png)
STRENGTH
bench press 5 x 5
WOD
9 minutes on the clock
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then,
max KB swings, 55/40
AWOD
30 Russian twists
![](https://crossfitgbar3.com/wp-content/uploads/2022/08/68169708037__D9C8D5E7-934A-46A7-A092-B98A77EEBA78-402x1024.jpg)
STRENGTH
bench press 5 x 5
WOD
9 minutes on the clock
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then,
max KB swings, 55/40
AWOD
30 Russian twists