For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner! It is certainly our favourite day of the week at the Box!

Warm Up:
Row or Assault Bike for 3 Minutes
Stretch & Mobilise


Team WOD:
5 Rounds of:

3 Minute AMRAP of:
20 Double Unders
10 Kettlebell Swings @ 16/24kg
5 Burpee Box Jumps @ 20/24″

3 Minute Rest

* Scale DU’s for 10 Reduced Reps or 40 Single Unders
* Scale WEIGHT & HEIGHT as needed


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