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 session is designed for our more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions!

Warm up

Animal Walks

Stretch and mobilise

WOD

In pairs in a 20 min window:

• 100 Wall Balls @ 6kg/9kg
• Run 800m (anyway you like)
• 100 Burpees
• Run 800m (anyway you like)

In the remaining time (if any) AMRAP “CINDY”

• 5 Pull ups
• 10 Press ups
• 15 Air Squats

*divide the rep scheme any way you like, Score it total number or reps/rounds of CINDY*

*Wall Ball can never touch the ground*

Competitor WOD

OPEN WOD 14.1!!!!!!

Meet the UK’s own Samantha Briggs, currently CrossFit Games current female champion!!!!!