Video and pics courtesy of Games.CrossFit.Com

WOD:

“19.3”

For Time:
200-ft. Single Arm Dumbbell Overhead Lunge (50/35)
50 Single Arm Dumbbell (50/35) Box Step-Ups (24/20)
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

Time cap: 10 minutes

Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.

A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed.

This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and lunge with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

NOTE: For a listing of all movement standards, and a score card, click here

Scaling Options:

For Time:
200-ft. Dumbbell Front-Rack Lunge (50/35)
50 Dumbbell (50/35) Box Step-Ups (24/20)
50 5-in. elevated strict handstand push-ups
200-ft. Bear Crawl

Time cap: 10 minutes

Cool Down:

Couch Stretch – 2 Min per leg

Banded OH stretch – 2 Min Per Side