March 8, 2019

CrossFit Open WOD 19.3

For time:

  • 200-ft. dumbbell overhead lunge (50/35#)

  • 50 dumbbell box step-ups (24/20”)

  • 50 strict handstand push-ups

  • 200-ft. handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)

  • Men use 50-lb. dumbbell, 24-in. box

  • Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

  • Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

  • Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:

  • Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk

  • Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

  • Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

  • Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

  • Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

  • Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:

  • Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

  • Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

IN-HOUSE SCALING OPTIONS WILL BE AVAILABLE.