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

Overhead Lunge Tekkers

Team WOD:
2 Rounds For Max Reps Of:
5 Minutes of Calorie Row
5 Minutes of Overhead Lunges @ 30/42.5kg
5 Minutes of Burpee Broad Jumps

For this Team WOD we will follow a pattern of 30 Seconds On, 30 Seconds On for all Exercises.

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm
A)
20 Minutes to Establish:
3 Rep Max Squat Snatch

B)
In 7 Minutes:
Row 1000m
AMRAP Squat Snatches @ 42.5/60kg

Rest 2 Minutes

In 7 Minutes:
Ski 1000m
AMRAP Rope Climbs

Rest 2 Minutes

In 7 Minutes:
Run 1000m
AMRAP Bar Muscle Ups