Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

20 Jumping Jacks

25′ Forward Bear Crawl

25′ Backward Bear Crawl

:20 L-Sit Hang From Bar

Wod Prep

10 empty bar strict press

5 push press

10 light hand to hand kbs

30 single unders

Metcon

Metcon (AMRAP – Rounds)

10min EMOM

Odd- 10 Push Press 115/75 Rx+ 155/105

Even- 35 Double Unders Rx+ 50

Right into

10min EMOM

Odd- 15 KBS 53/35 Rx+ 70/53

Even- 15 Burpees
Two 10min EMOM’s (Every minute on the minute) back to back with no rest btw the two. Goal is to complete the enitre 20min so pick reps and weights that allow you atleast :15 rest per min. D.U Scale- 50 singles