Crossfit games open 19.3

March 7, 2019

WOD

CrossFit Saint Helens – CrossFit

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Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Warm-up

4 min bike or row increasing int every :30

2x

10 spider

8 side lunge

10-15 Sec hs hold

2x

10 alt lunges

10 step ups

5 dB strict press

2x

10 ft lunge with weight

10 step ups with weight

2-5 shspu

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