Driving Force CrossFit – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

Rx+ 155/105
Looking for all athletes to get to the burpee box jump overs on each round. . If athletes finish the burpee box jump overs, they will head back to the rower. These should be weights that athletes could complete at least 15, 20, and 25 reps unbroken respectively.

Today is less about gaming and more about bringing the intensity. The row should be at an uncomfortable pace, but not an all out sprint. Holding on for 1-3 sets on the barbell. Lighter is harder as it allows athletes to hold onto the bar longer. Athletes can push hard through this four minute interval knowing that there is four minutes of rest to follow. Each AMRAP is scored separately as rounds and reps.

Metcon (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

Rx+ 135/95

Metcon (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Rx+ 115/80

Warm-up (No Measure)

Warm up;

Dodgeball