CrossFit Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box – male (RX and scaled)
35-lb. dumbbell, 20-in. box – female (RX and scaled)
Time cap: 10 minutes
OR – Normal Class programming
Weightlifting
Three sets of:
Single Arm Press (dumbbell) (8-10 reps @ 2011)
Rest 45 seconds
Bent Over Row (12-15 reps @ 2111)
Rest 45 seconds
Metcon
Eight sets for max reps of:
30 seconds of Burpes
Rest 30 seconds
30 seconds of Pull-Ups
Rest 30 seconds
30 seconds of Burpes
Rest 30 seconds
30 seconds of Pull-Ups
Rest 30 seconds