Driving Force CrossFit – DFCF COMP

Warm-up (No Measure)

1. Hang Power Snatch

(70%/3)3

2. Snatch Pull

(80%/3)3

3. Overhead Squat

(70%/3)3

4. Gymastics Conditioning

3 sets:

In a 2 minute window, complete:

1:25 of “paced” Ski Erg – 1100 cal/hr (men) 750 cal/hr (women)

Max Muscle-ups in remaining 35 seconds

5. Conditioning

For Time:

21-15-9

Sumo Deadlift High Pull (135/95)

Shoulder to Overhead (135/95)

Bar Facing Burpees