1/17/2025

CrossFit Games Open 19.3 (Ages 16-54)

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
For time
200ft Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step Up (50/35) (24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk
* Score is reps completed at the Open 10-minute time cap. But we'd like you to finish the workout, so put your overall time in your score comments.

Independence
For time
200ft Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step Ups (35/25)(20/16)
35 Strict Handstand Push Ups OR 50 Kipping Handstand Push Ups
100ft Handstand Walk OR 200ft Bear Crawl

Liberty
For time
200ft Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200ft Bear Crawl

• Target time: 13-15 minutes

• Time cap: 18 minutes

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps