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 1000m
Stretch & Mobilise

Team WOD:
20 Minute AMRAP Of:
50 Jumping Air Squats
40 Hand Release Press Ups
30 Pull Ups

Scale Press Ups on Knees
Scale Pull Ups with Band Assisted or Jumping

Competitor WOD: 7:00pm – 8:00pm

A)
15 Mins to Establish:
3 Rep Max Hang Squat Snatch

B)
4 Minute AMRAP of:
3 Hang Squat Snatches @ 42.5/60kg
7 Chest to Bar Pull Ups

Rest 2 Minutes

4 Minute AMRAP Of:
3 Hang Power Clean & Jerk @ 42.5/60kg
10 Box Jumps @ 24/30″

Rest 2 Minutes

4 Minute AMRAP Of:
3 Muscle Ups
25 Double Unders

* Alternative for MU’s could be Bar Muscle Ups, Band Assisted Bar Muscle Ups or 9 Ring Dips.