CrossFit Salem South, CrossFit West Salem – CrossFit

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1: 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

2: 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

3: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

100ft walking lunge w/ DB (50/35)

25 DB box step ups (50/35)

15 strict HSPU

100ft bear crawl