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, A-Bike or Ski 3 – 5 Minutes
Stretch & Mobilise

Team WOD:
30 Minute AMRAP of:
100 Wallballs @ 6/9kg
100 Burpees
100 Kettlebell Swings @ 16/24kg
100 Ab-Mat Sit Ups

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
Open WOD “12.2”
10 Minute AMRAP of:
30 Snatches @ 20/35kg
30 Snatches @ 35/61kg
30 Snatches @ 45/75kg
Max Snatches @ 55/96kg

Rest 3 Minutes

b)
2 Minute AMRAP of:
Double Unders

Rest 3 Minutes

c)
4 Minute AMRAP of:
10 Chest to Bar Pull Ups
20 Alternating Pistol Squats