Grand Trunk CrossFit – CrossFit
Warm-up
3 minutes Bike or Row
3 rounds
10 lunges
10 pushups
10 WB Deadlifts
Mobility
banded couch stretch
banded back pack stretch
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
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
Metcon
Metcon (AMRAP – Reps)
EMOTM 10
10/8 Cal Bike
5 C2B pullups/ Strict pullups/ pullups/ ring rows
record total reps completed every minute, if you can’t do the prescribed reps, record what you can do
Metcon
Metcon (AMRAP – Reps)
EMOTM 6
10 WB cleans 20/14
10 sit-ups
record your total reps