CROSSFIT

CrossFit Games Open 19.3

MetCon

For Time:

200′ OH DB Walking Lunge (35/50#)

50 DB Step Ups (20/24″ 35/50#)

50 Strict HSPU

200′ Handstand Walk

*10 Minute Time Cap*

CROSSFIT

Strength

Strict Press 5-5-4-4-3-3 (Ascending)

Lift (Mechanics)

EMOTM 8 Minutes of:

Snatch Balance (3)

MetCon

For Time:

21 Front Squats (95/135#)

21 DB Chest Press (35/50#)

15 Front Squats (105/155#)

15 DB Chest Press (35/50#)

9 Front Squats (125/185#)

9 DB Chest Press (35/50#)

CROSSFIT

MetCon

i) For Time of:

60 Wall Balls (W: 14/9 M: 20#/10′)

50 Box Overs (20/24″)

40 Cal AB

30 HSPU

20 SA Snatch (50/70#)

ii) 3 Rounds For Time of:

500m Ski Erg

21 KB Swings (1/1.5 Pood)

12 Pullups

Accessory (Core)

3 Sets of:

15 Banded Good Mornings

15 Hollow Rocks

CROSSFIT

Lift/Strength

i) SG Push Press 3×3 (Ascending)

ii) SG Split Jerk 6×1 (Ascending)

MetCon

2 Rounds For Time of:

30 Calorie Row

30 Deadlifts (75/115#)

30 Push Jerk (75/115#)

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