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

Push Press Tekkers
Front Squat Tekkers

Team WOD: (In Pairs)
3 Rounds For Max Reps Of:
3 Minutes of Front Squats @ 30/42.5kg
3 Minutes of Push Press @ 30/42.5kg
3 Minutes of Ab-Mat Sit Ups
Rest 1 Minute

* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

A)
3 Rep Max Touch & Go Power Snatch

B)
12 Minute AMRAP Of:
7 Bar Muscle Ups
7 Right Arm Kettlebell Snatches @ 16/24kg
7 Left Arm Kettlebell Snatches @ 16/24kg
7 Right Legged Pistol Squats
7 Left Legged Pistol Squats

* Bar MU’s can be scaled for 14 Chest to Bar Pull Ups
* Scale WEIGHT as needed.
* Scale Pistols with a Equipment Aid or with a Band