Endurance WOD (7:45am)

25 Minute AMRAP of:
15 Pull-ups
30/24 Calorie Row
15 Burpees
15 Hang Power Cleans (75/55)
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans

Community WOD (10:00am)

15 Minute AMRAP of:
10 Pull-ups
20/16 Calorie Row
10 Burpees
10 Hang Power Cleans
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans

Open 19.3

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Sprint & Rest

4 Rounds for Time:
50 Double Unders
50 Foot Single Arm Overhead Walking Lunges (30/20)
*Switch Hands Half Way
1 Minute Rest

Pistols

15 Minutes of Pistol Practice
Options: Lower to box, stand on box, use ring to lower and raise, plate under heel, full Rx

Overhead Squat 5×3

Overhead Squat:
5×3
*Weight is athlete’s choice and can build throughout

19.2 Test/Retest

If you haven’t done 19.2, please feel free to test it instead of the scheduled WOD. See the coach for an appropriate warm up.

*** Input score on Friday, 3/1. ***

Endurance WOD (7:45am)

Partner Workout – 2 Rounds for Time
1600 Meter Partner Row (Split between partners)
80 Sit-ups
60 Push-ups
40 Overhead Squats (75/55)
*Reps are total between partners. 1 partner working at a time.

Community WOD (10:00am)

Partner Workout – 2 Rounds for Time
1000 Meter Partner Row (Split between partners)
60 Sit-ups
40 Push-ups
20 Goblet Squats
*Reps are total between partners. 1 partner working at a time.
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