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CrossFit Golden: Friday 3.8.19

7
Mar

CrossFit Golden: Friday 3.8.19

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 РNormal 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