Iron Grip CrossFit – CrossFit
The true challenge of this workout lies in the third movement, the Strict Handstand Push-ups. Therefore, don’t kill yourself getting there. If that means you pace the step ups just a little more than you would like to ensure some energy left in the tank when you get to the wall, do it. Otherwise, just keep a metaphorical eye on the guage that shows where your energy level is at. Keep it up, don’t blow it up. Let’s have some fun, folks!
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
Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35lb/20lb
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
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes