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 and 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 for Matt “Box” Boxall to celebrate him turning 40! Happy Birthday Box from everyone at CrossFit Teessde!!!

Warm Up:
Row, Ski or Assault Bike:
3 – 5 Minutes
Stretch & Mobilise

Team WOD:
40 Minute AMRAP of:
40 Calorie Row, Ski or Assault Bike
40 Box Step Overs @ 20/24″ & 16/24kg
40 Partner Plate Sit Ups @ 15/20kg
40 Alternating DB Snatches @ 15/22.5kg
1 Minute Rest

* Scale WEIGHT & HEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
1 x Hang Snatch: EMOTM x 10

b)
1 x Power Clean & Push Jerk: EMOTM x 10

c)
For Time of:
12 Muscle Ups
6 Squat Cleans @ 70/100kg
8 Muscle Ups
4 Squat Cleans @ 70/100kg
4 Muscle Ups
2 Squat Cleans @ 70/100kg

Time Cap = 12 Minutes