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:
2 Rounds For Max Reps Of:

3 Rounds Of:
1 Minute of Kettlebell Box Step Overs @ 16/24kg & 20″ (for both Male & Female)
1 Minute of Rest

3 Rounds Of:
1 Minute of Burpees
1 Minute of Rest

* Scale WEIGHT & HEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
In 12 Minutes Establish a Max of: (Unbroken)
1 x Squat Snatch
1 x Hang Squat Snatch

B)
In 12 Minutes Establish a Max Of: (Unbroken)
3 x Hang Squat Clean

C)
5 Minute AMRAP Of:
15 Toes to Bar
30 Double Unders

Rest 2 Minutes

D)
In 5 Minutes Complete 3 Rounds Of:
10 Pistol Squats
10 Kettlebell Snatches @ 16/24kg (Touch Floor Every Rep)
Then in remaining time AMRAP:
Calorie Row

* Pistol Squats and Kettlebell Snatches do NOT have to be alternating