2 person Coed Team Rx
2 person Coed Tm Scaled

3 Workouts + Final

Check-In 7-8am
Start-Time 9:00am

2020 Capital Dr.
Wilmington, NC 28405
If you have any questions please email us at info@crossfitwilmington.com or call 910-399-5864

REGISTRATION IS NOW CLOSED. Please email us to be placed on the waiting list.

WOD 1 (two part WOD)
a.) Snatch ladder – 1 snatch EMOM ascending by 10lbs
– Start weights: Tm Rx – (135,85), Tm Scaled (95,65)
b.) Max Rep Bench Press with Body Weight / Scaled – 75% of BW

A. and B. will be scored separately. Athletes will complete WOD1 A. Snatch ladder and move directly to the Bench warm up and on to WOD1 B. MR Bench.


WOD 2: “One Bar of Death”
AMRAP in 8 minutes:
10 Deadlift
10 Push Press
10 Overhead Squat

RX 135#/95#
Scaled 95#/65#

Teams will have one male bar and one female bar. Only one athlete will can work at a time, each teammate can do as much or as little of the workout as they choose.

WOD 3:
Rx Teams
a.) 800m sprint
b.) 15-10-5 reps for time: Thrusters (95/65) + T2B

Scaled Teams
a.) 400m sprint
b.) 15-10-5 reps for time: Thrusters (65/45) + ab mat sit ups

– Athletes will complete a. and immediately begin b.
– a. and b. will be scored separately
– Both team members will begin run together
– Team times will be the combined time of both athletes… I.e. athlete 1 + athlete 2 = teams’ time
– Teams may not begin b.) until both athletes have completed the run.
– Only one athlete per team may work at a time
– Reps can be broken by teammate however the athletes choose

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