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:
Run 800m
Stretch & Mobilise

Hill Sprint Prep

Thruster Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP of:
5 Thrusters @ 30/42.5kg
5 Lateral Burpees

One person AMRAPs while the other = Completes 1 Hill Sprint

* Scale WEIGHT as needed
* For those who cannot Run an alternate will be available as always 🙂

Competitor WOD: 7:00pm – 8:00pm

A)
10 Minute AMRAP of:
2 Muscle Ups
4 Box Jumps @ 24/30″
8 GHD Sit Ups

Rest 1 Minute

B)
In 6 Minutes Establish:
1 Rep Max Clean & Jerk

Rest 1 Minute

C)
For Time Of:
30 Squat Clean & Jerk @ 42.5/60kg