To Retest or Not to Retest 19.3

CrossFit Valley Forge – Daily WOD

Hello Hello! Today we look at retesting 19.3 or we look at moving on with our week! Either way, we have quite the test for you. The programmed workout is still short enough that you can judge a friend so don’t worry about that. If you’re not retesting 19.3, we will focus on your Lats, your Olympic lifts, and your Legs. Today is a great day to hit it hard before backing it down towards the end of the week. Get after it today!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5 Chest to Bar

10 Squat Snatches 75/55

15 Ring Rows

20 Hang Cleans

25 Knees to Elbows

30 Power Snatches

35 Pullups

40 Front Squats

45 Bent Over Barbell Rows

50 Power Cleans

55 Toes to Bar

60 OHS

Max Double Unders

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