Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

2:00 Row/Bike

10 Suitcase Deadlifts (ea. side)

10 single arm DB press (ea. arm)

10 Banded GM

Movement Focus

Deadlift https://youtu.be/op9kVnSso6Q

Wod Prep

5 cal bike sprint

3 DL @ working weight

3 HRPU

Metcon

Metcon (Time)

5 RDS

18/15 Cal Bike

15 Deadlifts 185/125 Rx+ 225/155

12 Hand Release Push Ups Rx+ Strict HSPU (no kipping)

rest 3min

27min Cap
Score = total time including rest

Scaling./Subs – scale cal and weight to hit target time of sub 3:00min per rd.

Sub Row for bike