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Monday, March 11, 2019

2019 March 10
by bk

2019 CrossFit Games Open – WOD 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box stepups
50 strict handstand pushups
200-ft. handstand walk

For DB box step ups:
Men – 50lb DB / 24in box
Women – 35lb DB / 20in box

Time cap: 10 minutes

Modification Options: (non-Open athletes)
front rack walking lunge
walking lunge (bodyweight)
dumbbell push press
bear crawl

View Full Workout Description

OR

With a running clock….

(at 0:00) Bike, 5 minutes (max calories)

(at 5:00) -rest 3 minutes, then….

(at 8:00) pushups, 4 minute Tabata (max reps)… right into…
(at 12:00) abmat situps, 4 minute Tabata (max reps)… right into…
(at (16:00) air squats, 4 minute Tabata (max reps)

(at 20:00) -rest 3 minutes, then….

(at 23:00) Run 400m (for time)

Post time or total reps OR bike reps, Tabata reps and 400m run time to comments

CrossFit Integrity, Charleston, SC

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