Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Friday Game

Baby Shark Gymnastic Style

https://www.instagram.com/p/Bo7lyPynk3D/?utm_source=ig_share_sheet&igshid=1avw945rnryy1

Crossover symmetry protocol

3 x

10 DB Strict Press (seated two db’s)

10 DB Bent Over Rows

Barbell Warm Up

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

Movement Focus

Power Clean and Push Jerk

https://youtu.be/Cw0YyyJ8Tgw

5 Clean Pull

5 Hang PC

5 PC from floor

5 PPress

5 PJ

PC + PJ

Build to starting weight

Metcon

Metcon (Time)

@0:00

30 C+J 95/65 Rx+ 135/95

@5:00

30 C+J 115/75 Rx+ 155/105

@10:00

30 C+J 135/95 Rx+ 185/125

16min Cap
Scaling/Subs- Scale weights appropriately so that you can complete 30 reps in 5:00.