WOD

WOD Friday 3/8/19

Don’t forget to dress as a super hero or villain!! Dave Castro will help us pick a best guy and best girl costume and each of their teams will receive an extra 5 Castro Points!!? Evening heats will start at 4:30 pm!! We run as many heats as it takes all night long and will have a heat sign up board when you arrive :)? Lets have another Fun Open Party Wod night!!

 

CrossFit Open 19.3

RX

For time:
200-ft. Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
50 Single Dumbbell Box Step Ups, 50/35 lbs, 24/20 in
50 Strict Handstand Push-ups
200-ft. Handstand Walk

Scaled

For time:
200-ft Single Dumbbell Front Rack Walking Lunges, 50/35 lbs
50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Elevated Strict Handstand Push-ups, 5 in
200-ft Bear Crawls

Masters 55+

For time:
200-ft. Single Arm DB Front Rack Walking Lunge, 20/10 lbs
50 Single Dumbbell Box Step-ups, 20/10 lbs
50 Dumbbell Strict Presses, 20/10 lbs (2 dumbbells)
200-ft. Bear Crawl