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

Front Squat Tekkers
Wall Climb Tekkers

WOD:
10 Minute AMRAP Of:
Front Squats @ 50/70kg
One Person AMRAPs While The Other = Runs 200m

Rest 3 Minutes

10 Minute AMRAP Of:
Wall Climbs
One Person AMRAPs While The Other = Runs 200m

* Scale WEIGHT as needed
* Scale Wall Climbs to 1/2 or 1/4 Wall Climb

Competitor WOD: 7:00pm – 8:00pm

A)
10 Minutes to Establish:
1 Rep Max Hang Squat Snatch

B)
10 Minutes to Establish:
1 Rep Max Hang Squat Clean

C)
“CrossFit Open WOD 14.2”
In 3 Minutes Complete 2 Rounds Of:
10 Overhead Squats @ 29/43kg
10 Chest to Bar Pull Ups

In 3 Minutes Complete 2 Rounds Of:
12 Overhead Squats @ 29/43kg
12 Chest to Bar Pull Ups

In 3 Minutes Complete 2 Rounds Of:
14 Overhead Squats @ 29/43kg
14 Chest to Bar Pull Ups

Continue This Sequence Until The Clock Beats You, Score is Total Reps.