CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1 pole twisting lunge
1 pole bear crawl
10 step ups
5 push ups
10 shoulder dislocates
30 sec HS hold
Metcon
19.3 Rx (Time)
For time:
200-ft. dumbbell overhead lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
19.3 Scaled (Time)
For time:
200-ft. dumbbell front rack lunge (50/35)
50 dumbbell box step-ups (24/20)
50 strict handstand push-ups (5″ elevated)
200-ft. bear crawl
Time cap: 10 minutes
19.3 Masters Rx (Time)
For time:
200-ft. dumbbell over head lunge (35/20)
50 dumbbell box step-ups (24/20)
50 strict handstand push-ups (5″ elevated)
200-ft. handstand walk
Time cap:10 min
19.3 Scaled Masters (Time)
For time:
200-ft. dumbbell overhead lunge (20/10)
50 dumbbell box step-ups (20″/16″)
50 DB Strict press (with two dumbbells)
200-ft. Bear crawl
