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:
Row 2 Minutes
Ski 2 Minutes
Assault Bike 2 Minutes
Stretch & Mobilise

Team WOD:
For Total Max Reps Of:

4 Rounds For Max Reps Of:
45 Seconds of Calorie Row
Rest 15 Seconds
45 Seconds of Ab-Mat Sit Ups
Rest 15 Seconds

Rest 2 Minutes

4 Rounds For Max Reps Of:
45 Seconds of Shuttle Sprints
Rest 15 Seconds
45 Seconds of Wallballs @ 6/9kg
Rest 15 Seconds

Rest 2 Minutes

4 Rounds For Max Reps Of:
45 Seconds of Calorie Ski
Rest 15 Seconds
45 Seconds of Double Unders
Rest 15 Seconds

Rest 2 Minute

4 Rounds For Max Reps Of:
45 Seconds of Calorie Assault Bike
Rest 15 Seconds
45 Seconds of Burpees
Rest 15 Seconds

* Scale WEIGHT as needed
* Scale DU’s to Single Unders if needed

Competitor WOD: 7:00pm – 8:00pm

a)
Open WOD “11.4”
10 Minute AMRAP Of:
60 Bar-Facing Burpees
30 Overhead Squats @ 40/55kg
10 Muscle Ups

Rest 5 Minutes

b)
2 Minute AMRAP Of:
Assault Bike Calories

Immediately Into:

c)
3 Minutes to Establish:
1 Rep Max Snatch

Score Part A as total reps.
Score Parts B & C as Calories x Weight (highest successful lift)