Level 1

2019 Open Workout 19.3
10 minute time cap
200 ft. DB Front Rack Walking Lunges  50#/35#
50 DB Step Ups  24″/20″
50 Strict Elevated HSPU’s  5″
200 ft. Bear Crawl
Post time or reps completed.

Extra Credit:
3 Rounds
30 Calorie Row
15 Squat Cleans  75#/55#
15 Push Jerks
Post time.

 

Level 2

2019 Open Workout 19.3
10 minute time cap
200 ft. Overhead Walking Lunges  50#/35#
50 DB Step Ups  24″/20″
50 Strict HSPU’s
200 ft. Handstand Walk
Post time or reps completed.
* Masters use 35#/20# DB and 5 inch elevated HSPU.

Extra Credit:
5 Rounds
1 Pegboard Climb
3 D-Ball Ground to Over Shoulder  150#/100#
200m Sandbag Run  70#/50#
Post time.

 

CrossFit Old School

100 Sit Ups
100 Calories on Assault Bike
100 Russian KB Swings  53#/35#
100 Double Unders
100 Sit Ups
Post time.