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:
Row 400m + Run 400m
Stretch & Mobilise

JYD

Bear Complex Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP Of:
1 x Bear Complex @ 42.5/60kg
5 x Lateral Burpees

One Person AMRAPs while the other = Runs 400m

1 Rep of the Bear Complex:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
(All Unbroken)

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
15 Minutes to Establish:
Max Bear Complex

Immediately Into:

B)
5 Minute to Establish:
1 x Max Set of Unbroken Muscle Ups

C)
27 – 21 – 15 – 9 Reps For Time Of:
Calorie Row
Overhead Squats @ 30/42.5kg

* Bear Complex is performed unbroken, but movements cannot be linked.
* Scale MU’s to Chest to Bar Pull Ups