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

Wallball Tekkers

Team WOD:
20 Minute AMRAP Of:
100 Burpee Over Box Jumps @ 20/24″
100 Partner Plate Sit Ups @ 5/10kg
100 Wallballs @ 6/9kg

* Scale HEIGHT & WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
1 Rep Max Deadlift

B)
1 Rep Max Bench Press

C)
For Time Of:
10 Rope Climbs @ 15ft
Row 500m
15 Muscle Ups
Row 500m
20 Burpee Box Jumps @ 24/30″