For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class 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! The 7:00pm – 8:00pm Class is Competitor WOD. This Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

Warm Up:
Run 800m
Stretch & Mobilise

Hill Sprint Prep

Thruster Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP of:
5 Thrusters @ 30/42.5kg
20 Double Unders

One Person AMRAPs while the other = Completes 1 x Hill Sprint

Before you swap places you must Complete = 10 Partner Sit Ups @ 15/20kg

* Scale WEIGHT as needed
* Scale DU’s for reduced Reps or Single Unders

Competitor WOD: 7:00pm – 8:00pm

a)
For Time of:
Row 1000m
50 Thrusters @ 20kg
30 Lateral Burpees

Rest 3 Minutes

b)
4 Minute AMRAP of:
Muscle Ups

Rest 3 Minutes

c)
For Time of:
40 Box Jumps @ 20/24″
30 Toes to Bar
20 Calorie Assault Bike