STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
box jumps, 24/20
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2022/09/crossfit-gbar3-wod-sept2721-353x1024.jpeg)
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
WOD
10-8-6-4-2
1-arm DB hang clean and jerk, 50/35
box jumps, 24/20
AWOD
20 GHD hip extensions and GHD sit ups