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“Full Body #6”

NCFit Full Body WOD #6

307 11
  • For Total Reps in 16 minutes
  • AMRAP in 5 minutes
  • 6 Up-Downs
  • 8 Shoulder Taps
  • 10 Lungesters*
  • Rest 30 seconds
  • Repeat 3x
  • *1 Lungester is 1 Lunge and 1 Thruster

On a 16 minute clock, complete 3 rounds of 5-minute AMRAPs with 30-second rest in between AMRAPs. For each round, complete a 5-minute AMRAP of 6 Up-Downs, 8 Shoulder Taps, and 10 Lungesters. 1 Lungester is 2 Alternating Reverse Lunges and 1 Thruster.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops.

Movement Standard

Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. This counts as one rep.


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namesake photo

Background: “Full Body #6” is one of the full-body workouts performed in a follow-along video by CrossFit Games veteran, Jason Khalipa @jasonkhalipa on his Youtube channel.

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