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

JYD

Shoulder to Overhead Tekkers

Team WOD: (In Pairs)
16 Minute Ladder Of:
3 Shoulder to Overhead @ 30/42.5kg
3 Box Jumps @ 20/24″
3 Burpees
6 Shoulder to Overhead @ 30/42.5kg
6 Box Jumps @ 20/24″
6 Burpees
9
9
9… Continue As Far As Possible!

*Scale Weight & Height As Needed.

Competitor WOD: 7:00pm – 8:00pm

A)
15 Minutes to Establish:
2 Rep Squat Snatch

B)
5 Minute AMRAP Of:
5 Squat Snatches @ 42.5/60kg
5 L-Pull Ups

Rest 1 Minute

5 Minute AMRAP Of:
7 Squat Snatches @ 35/50kg
7 Box Jumps @ 24/30″

Rest 1 Minute

5 Minute AMRAP Of:
9 Squat Snatches @ 30/42.5kg
9 Lateral Burpees