Daily WOD

Open 19.3

New Ulm CrossFit – WOD

Warm-up

4:00

30 Singles

10 Spiderman’s

5 Walkout + Push-up

10 Lat Lunges

Metcon

Lunge and HSW will be 1 rep for every 5′. It will be 25′ one way, then back and forth

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 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