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.