Competition Corner

19.3

WORKOUT 19.3
PRESCRIBED:
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
INTERMEDIATE (scaled - CF official)
Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
crawl
SCALED (#RaincityOPen Scaled)
For time:
200-ft. dumbbell overhead lunge (30/20)
50 dumbbell box step-ups (30lb / 24")(20lb 20")
50 dual dummbell Z press (2x 30/20)
200-ft. bear crawl
Time cap: 10 minutes