INGUZ Fitness + Nutrition
INGUZ WOD
“Open WOD 21.3”
For Time
15 Front Squats (95/65#)
30 Toes-to-Bar
15 Thrusters (95/65#)
Rest 1 Minute…
15 Front Squats (95/65#)
30 Chest-to-Bar Pull-ups
15 Thrusters (95/65#)
Rest 1 Minute…
15 Front Squats (95/65#)
30 Bar Muscle-ups
15 Thrusters (95/65#)
*15 Minute Time Cap*
Directly Into…
“Open WOD 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
*7 Minute Time Cap*
* Post score to the whiteboard. If you are participating in the Open, scores for 21.3 and 21.4 must be submitted to your profile on the CrossFit Games website by 8PM on Monday.
MOVE 45
10 Minute AMRAP:
30 Down Dog Toe Tap
20 Russian Swings
10 KB Deadlifts
2 Minute Rest…
10 Minute AMRAP:
30 Bird Dog Crunch
20 Kettlebell Swings
10 KB Deadlifts
