Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 x

:50 Easy bike

:10 Hard

3 x

10 Single Arm KB Row ea. arm

15 Ring Rows

3 x

:10 Handstand Hold

:20 Rest

Barbell Warm Up

Weightlifting

Clean and Jerk (Build to Heavy)

Metcon

Metcon (Time)

30/20 Cal Bike Buy-in

Then 3 Rounds

15 DB Squats 50’s/35’s

10 Hand Release Push Ups Rx+ Strict HSPU

10min Cap