19.3 Barbells and Brunch!

CrossFit Valley Forge – Daily WOD

It’s Saturday and its time to crush 19.3! Depending on how heavy that db is, you must go fast on the first two movements. For most of us, we are not finishing the HSPU, so the workout becomes a sprint of 200 Foot Lunging and 50 Box Step Ups. Hang onto that weight and go faster than you want to! We will be there to help you scale if needed! Lets get after this today!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

250/200m Row

200m Run

10/7 Cal Bike

**Must finish a movement to get credit for it. Row and Run count as 1 rep each.**
For those looking to flush their system after yesterday, smoke this little cardio piece and feel good about the weekend!