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, Row, Ski or Bike:
5 Minutes
Stretch & Mobilise

Team WOD:
3 Minute AMRAP of:
25 Calorie Row
30 Over Box Jumps @ 20/24″
35 Ab-Mat Sit Ups

Rest 1 Minute

5 Minute AMRAP of:
25 Calorie Row
30 Over Box Jumps @ 20/24″
35 Ab-Mat Sit Ups

Rest 1 Minute

7 Minute AMRAP of:
25 Calorie Row
30 Over Box Jumps @ 20/24″
50 Ab-Mat Sit Ups

3 Minutes Rest

3 Minute AMRAP of:
25 Calorie Assault Bike
30 Burpees
50 Kettlebell Swings @ 16/24kg

Rest 1 Minute

5 Minute AMRAP of:
25 Calorie Assault Bike
30 Burpees
50 Kettlebell Swings @ 16/24kg

Rest 1 Minute

7 Minute AMRAP of:
25 Calorie Assault Bike
30 Burpees
50 Kettlebell Swings @ 16/24kg

* Scale WEIGHT & HEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Squat Snatch: EMOTM for 10 Minutes

b)
1 x Squat Snatch: EMOTM for 10 Minutes

c)
“Nate”
20 Minute AMRAP of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 16/24kg