CrossFit Siloam Springs – CrossFit
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
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
Extra Credit
Thruster (20m EMOM)
Metcon (AMRAP – Reps)
Every 5 Minutes
4 Rounds
400m Row
15 Thrusters
95/65RX, 75/55, 65/35
If you finish all reps before the 5 minute time, rest the remainder of the round.