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CrossFit Open 19.3 and Alternative WOD

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

Back Squat (5,4,3,2,1)

Time for a new 1RM! Be sure to record it on the back of the whiteboard at the gym so that I can update the leaderboards later

Sumo Deadlift (5,4,3,2,1)

Time for a new 1RM! Be sure to record it on the back of the whiteboard at the gym so that I can update the leaderboards later

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP-10

5 Kettlebell Burpees

Farmer’s Carry 120 feet with 2 kettlebells (24/16)

10 Box Step ups with 1 kettlebell (24/16)
Alternative WOD today for those that choose not to do 19.3. ONLY DO 1 WOD

https://www.youtube.com/watch?v=2Mp8qo8E8-A

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes