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

Squat Clean Thruster Tekkers

Team WOD:
20 Minute AMRAP of:
5 Squat Clean Thrusters @ 42.5/60kg
10 Burpee Over Box Jumps @ 20/24″

One person AMRAPs while the other = Runs 400m

* Scale WEIGHT & HEIGHT as needed
* Scale DISTANCE as needed

Competitor WOD: 7:00pm – 8:00pm

a)
In 12 Minutes Establish:
1 Rep Max Hang Snatch

b)
In 12 Minutes Establish:
1 Rep Max Hang Clean

c)
2 Rounds for Max Reps of:

In 90 Seconds:
Assault Bike 12/15 Calories
In remaining time AMRAP
Power Snatches @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
Assault Bike 12/15 Calories
In remaining time AMRAP
Clean & Jerks @ 42.5/60kg

Rest 30 Seconds

In 90 Seconds:
Assault Bike 12/15 Calories
In remaining time AMRAP
Muscle Ups

Rest 30 Seconds