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 1000m
Stretch & Mobilise

Bring Sally Squats

Back Squat Tekkers

Team WOD:
5 Minute AMRAP Of:
Back Squats @ 42.5/60kg

Rest 1 Minute

3 Minute AMRAP Of:
Burpees

Rest 1 Minute

5 Minute AMRAP Of:
Back Squats @ 42.5/60kg

Rest 1 Minute

3 Minute AMRAP Of:
Burpees

In this WOD, as always on a Friday you will be paired up with someone, for both BACK SQUAT sections only one person works at a time and you will switch with your partner every 30 Seconds. For both BURPEE sections only one person works at a time but you can choose how to break the reps up.

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
In 20 Minutes Establish a Max of:
1 x Power Clean
2 x Hang Power Clean
2 x Hang Squat Clean
2 x Split Jerk

B)
10 Minute LADDER Of:
1 Squat Clean @ 60/85kg
1 Muscle Up
2 Squat Clean @ 60/85kg
2 Muscle Up
3
3
4
4… Continue As Far As Possible