09 Mar Fitness/Performance

CrossFit Metric – Performance

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A: 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

B: 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

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Strict Pull Ups

8 Push Ups

11 Air Squats

14/12 Cal Row

D: Deadlift (15, 12, 9, 6)