CrossFit Open Week 3

Mar 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Pertinent Information:

Athletes registered for the open must also partner up with those registered for the open. Everyone must be paired in athlete/judge combos. Please go over the rules for the OHL, Step ups, and Strict HSPU beforehand. Be strict as a judge and keep your standards high- this is the best way to achieve athletic progress.

Have fun! You might surprise yourself on this one!

Warm-up

15 Banded Face Pulls

15 Banded Ext Rotations w/ Press

5 PVC Passes

50 ft. PVC OHL

50 ft. Waiters Walk (moderate)

25 ft. DB OHL (moderate) / side

1:00 HSPU Progressions

10 DB Step Ups (moderate)

Metcon

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

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

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes