Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. "OK Eris" In teams of three, Bench press Calorie row

Competitors: bench press 30,000/18,000lbs. Row 450/300 cal. Break up the bench press and row as you like. CrossFitters: scale bench press to (Athlete A weight x 35) + (Athlete B weight x 35) + (Athlete C weight x 35). Row 300/240 cal. Novices: 10 x 3 bench press, resting 30-60 sec between sets. Then row 1000m.

Have fun!