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 500m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

Team WOD: (In Pairs)
15 Minute AMRAP Of:
10 Clean & Jerk @ 35/50kg
20 Lateral Burpees

Competitor WOD: 7:00pm – 8:00pm
A)
Skill Test:
2 Min Max: Double Unders
2 Min Max: Handstand Push Ups
2 Min Max: Kettlebell Swings @ 16/24kg

B)
“Open WOD 13.4”
7 Minute Ladder Of:
3 Clean & Jerk @ 42.5/60kg
3 Toes to Bar
6 Clean & Jerk @ 42.5/60kg
6 Toes to Bar
9
9… Continue As Far As Possible

C)
Shuttle Run Finisher