Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Friday Game: Clip game

Barbell Warm up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Squat Clean Warm Up

5 Clean Pull 5 Tall Clean 5 Power Clean 5 Squat Clean

Movement Focus

Rope Climb

– J-Hook

– Reach Arms Striaght

– Knees to chest

– Fully stand before releasing leg lock

Wod Prep:

1-2 Squat cleans @ workout weight

10-15 Ring Rows

Metcon

Metcon (Time)

12-9-6

Squat Clean 185/125 Rx+ 225/155

5-4-3

Rope Climb

20min Cap
Scaling/Subs- 10-8-6 Rope walk backs for rope climbs.

Weight should be on the heavier side