FRIDAY WOD 3.8.19 – CrossFit Vital
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FRIDAY WOD 3.8.19

7
Mar

FRIDAY WOD 3.8.19

OPEN WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge 50/35
50 dumbbell box step-ups 24/20″
50 strict handstand push-ups
200-ft. handstand walk
10:00 Time Cap
SCALED
Front Rack Lunge
5″ elevated strict HSPU
Bear Crawl
**We are going to extend the time cap to 20:00 for this wod. If you are registered get as far as you can within the 10:00. Record your score and then keep working!
**If your here for a great workout scale:
Kipping HSPU / Pike Push Ups / Seated dbell Press
200′ Plate Push 25/15 or Bear Crawl

AFTER BASH CORE
3 Rounds
20 Russian Twists 25/35 plate
20 Weighted Sit Up 25/35 Plate
20 Dbell Curls (AHAP)





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