CrossFit 8:30 AM
New Member On-Ramp 9:30 AM
CrossFit GBAR3 WOD
teams of 3: one works, one holds plank, one rests
accumulate 500 points …
DB bench press, 55/35 – one point per rep
pull ups – one point per rep
burpees – one point per rep
deadlift, 185/135 – one point per rep
sled push 200m (no plank) – 50 points
rope climbs – 5 points each
tire flips (no plank) – 5 points each
DB renegade man makers, 45/30 – 5 points each
bar muscle ups – 5 points per rep
AWOD
guys vs girls … girls pick