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 400m + Row 500m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

Team WOD:
2 Rounds For Max Reps Of:

30 Seconds of Clean & Jerk @ 35/50kg
30 Seconds of Rest
x 4 Rounds

1 Minute Rest

30 Seconds of Double Unders
30 Seconds of Rest
x 4 Rounds

1 Minute Rest

30 Seconds of Ab-Mat Sit Ups
30 Seconds of Rest
x 4 Rounds

1 Minute Rest

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

Competitor WOD: 7:00pm – 8:00pm

A)
14 Minute AMRAP Of:
60 Calorie Row
50 Bar Facing Burpees
40 Snatches @ 60kg

Immediately Into

B)
7 Minutes to Establish:
Max Squat Clean Thruster

Immediately Into

C)
5 Minute AMRAP Of:
150 Double Unders
Max Muscle Ups in remaining Time

* Score Total Reps for WOD’s A) & C), Heaviest Succesful Lift for WOD B)