The final 2023 CrossFit OPEN workout will be quite a challenge.
WOD: CrossFit OPEN 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 wallwalks
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)
♂95 lb, 135 lb, 185 lb, 225 lb
♀65 lb, 95 lb, 125 lb, 155 lb
Here is how today works.
1. When you get to the BOX sign-up for your workout time. Make sure you are signing up in an appropriate lane for the level of workout you are going to do.
2. Fill out a scoresheet with your name and the level that you intend to do.
3. Read over the information sheets posted on the whiteboard in the main gym and make sure you know what movements/weights and reps that you are going to be required to do for your workout. If you are confused talk to your coach or a teammate, they will be able to answer questions.
4. About 15 minutes prior to your workout heat time, start your warm-up. Get in some rowing or biking, then some snatches. Do a few wallwalks and get in some jump rope. About 5 min. before your start time try and run through a round of 2 wallwalks, 25 double unders and 5 snatches. This will get your heart rate up.
5. Hand your scoresheet to a judge, set up your 1st snatch weight on the bar, get your plates ready for the next couple weight changes. Ma and get ready for 3,2,1…GO!!!!
7. When you finish your workout get the bottom of your scoresheet and submit your results. You can scan the scoresheet which will take you to the CrossFit website for submitting scores. Remember you only get credit for doing the workout if you submit your results to CrossFit.
8. Now that you are finished take a turn judging and or cheering on your teammates and friends in the gym.
9. Upon completion of all the workouts we will kick back and enjoy some snacks and maybe an adult beverage and talking about how much fun the OPEN is, was, has been, will be.
10. We will announce and present the awards to the winners of this years Clean Eating Challenge, tonight.