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

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

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

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

19.3 Test

If you would like to test 19.3, feel free to do it instead of today’s WOD.
*Input score in SugarWOD on Friday

10 Minute Monday

10 Minute AMRAP
30 Double Unders
20 Sit-ups
10 Med-ball Cleans (30/20)

Overhead Squat 5×3

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

Push Press

Push Press 5×3
*Weight is athlete’s choice, build throughout

Run, Pull, Snatch

4 Rounds for Time:
400 Meter Run
10 Chest-to-Bar Pull-ups
10 Kettlebell Snatch (50/35)
Back To Top