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 800m
Stretch & Mobilise

Wallball Tekkers

WOD:
2 Rounds For Max Reps Of:
3 Minutes of Calorie Row
3 Minutes of Wallballs @ 6/9kg
3 Minutes of Ab-Mat Sit Ups
3 Minutes of Burpees

* Scale WEIGHT as needed

In this workout you will follow a pattern of 30 Seconds On, 30 Seconds Off. You will keep switching with your partner every 30 Seconds. Every 3 Minutes change exercise.

Competitor WOD: 7:00pm – 8:00pm

A)
15 Minutes to Establish a Max of:
1 x Power Snatch
1 x Squat Snatch

B)
“Nate”
20 Minute AMRAP Of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 24/32kg