INGUZ Fitness + Nutrition
INGUZ WOD
“OPEN WOD 23.3”
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 Wall Walks
• 50 Double-Unders
• 15 Snatches (weight 1)
• 5 Wall Walks
• 50 Double-Unders
• 12 Snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 Strict handstand Push-Ups
• 50 Double-Unders
• 9 Snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 Strict Handstand Push-Ups
• 50 Double-Unders
• 6 Snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2023/3
MOVE 45
“OPEN WOD 23.3”
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Scaled Wall Walks or Bear Crawls
50 Single-Unders
15 Snatches
5 Scaled Wall Walks or Bear Crawls
50 Single-Unders
12 Snatches
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-Release Push-Ups
50 Single-Unders
9 Snatches
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-Release Push-Ups
50 Single-Unders
6 Snatches
*Athletes can choose to stay at the same weight on the barbell throughout.
