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 500m
Assault Bike 1000m
Stretch & Mobilise

JYD

Power Snatch Tekkers

Team WOD:
10 Minute AMRAP of:
40 Assault Bike Calories
40 Power Snatches @ 30/42.5kg

Rest 3 Minutes

10 Minute AMRAP of:
40 Calorie Row
40 Over Rower Burpees

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish a Max of:
1 x Hang Snatch
1 x Snatch

b)
12 Minutes to Establish a Max of:
1 x Hang Clean
1 x Clean
1 x Jerk

c)
For Time of:
2 Ring Muscle Ups
20 Double Unders
4 Ring Muscle Ups
40 Double Unders
6 Ring Muscle Ups
60 Double Unders
8 Ring Muscle Ups
80 Double Unders
10 Ring Muscle Ups
100 Double Unders