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

Front Squat Tekkers

Team WOD: (In Pairs)
20 Minute AMRAP Of:
10 Front Squats @ 42.5/60kg
10 Burpees
10 Ab-Mat Sit Ups

One Person AMRAP’s While The Other Runs 400m

* Scale WEIGHT as needed.

Competitor WOD: 7:00pm – 8:00pm

A)
15 Minutes to Establish:
3 Rep Max Front Squat

B)
10 Minute AMRAP Of:
10 Double Kettlebell Front Squat 16/24kg Each
10 Chest to Bar Pull Ups