HomeGrown CrossFit - CrossFit

View Public Whiteboard

A. : Metcon (Time)

19.3 RX

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Men: 50-lb. DB, 24-in. box

Women: 35-lb. DB, 20-in. box

Time cap: 10 minutes

B: Metcon (Time)

19.3 INTERMEDIATE

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. handstand walk

Men: 35-lb. DB, 24-in. box

Women: 20-lb. DB, 20-in. box

Time cap: 10 minutes

C: Metcon (Time)

19.3 SCALED

For time:

200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups

50 5-in. elevated strict handstand push-ups

200-ft. bear crawl

Men: 50-lb. DB, 24-in. box

Women: 35-lb. DB, 20-in. box

Time cap: 10 minutes