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”!

Today’s Team WOD is a Birthday WOD! Happy Birthday Tomo!

Warm Up:
Row 1000m
Stretch & Mobilise

JYD

Hang Power Clean Tekkers

Team WOD:
6 Rounds For Rounds & Reps Of:

5 Minute AMRAP of:
35 Hang Power Cleans @ 42.5/60kg
35 Box Jumps @ 20/24″
35 Burpees

Rest 1 Minute

* Scale WEIGHT & HEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
12 Minutes to Establish:
1 Rep Max Hang Squat Snatch

b)
12 Minutes to Establish:
1 Rep Max Hang Squat Clean & Split Jerk

c)
21 – 15 – 9 Reps For Time Of:
Thrusters @ 30/42.5kg
Burpee Over Box Jumps @ 20/24″