CrossFit Open Games 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Time cap: 10min
Scaled
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
Time cap: 10 minutes
Accessory work
Shoulders of steel
Dumbells alternating shoulder press 3×10
Weightlifting
Snatch grip sots press 5×5
Gymnastics
15 low rings muscle ups
Core
Plank hold 1min
Side plank hold 1min per side