TEAM WOD
Today we celebrate 6 years of CrossFit Ocean Isle Beach
2 – 4 Person Teams
Buy In: Run 1 Mile (together)
6 MIN AMRAP of Pullups + Pushups for max reps
6 MIN AMRAP of Double Unders or Box Jump Step Downs for max reps
6 MIN AMRAP of Row/Assault Bike for Max Calories
6 MIN AMRAP of Wall Ball 20/14 for max reps
Cash Out: Run 1 Mile (together)
All team members run the miles (scale distance as needed), only one team member works at a time to count reps for accumulative score, pullups don’t begin until all teammates are under the bar, clock doesn’t stop between 6 min amraps Post results to comments.
SPORT
A. Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
B. Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Strict Handstand Push-Ups
Rest exactly 4 minutes, and then . . .
C. Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
D. Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (135/95 lbs)
8 Ring Dips