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:
Run 800m
Stretch & Mobilise

Team WOD:
In 20 Minutes Complete:
20 Hill Sprints
Then in remaining time AMRAP:
30 Kettlebell Swings @ 16/24kg
30 Burpees

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
In 20 Minutes Establish:
1 Rep Max Front Squat

B)
In 10 Minutes Establish:
1 Rep Max Power Snatch

C)
In 10 Minutes Establish:
1 Rep Max Power Clean

D)
For Max Reps Of:
2 Minutes of Rope Climbs
Rest 30 Seconds
2 Minutes of Bar Muscle Ups
Rest 30 Seconds
2 Minutes of Pistol Squats