Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

4 x

5 ring kip swings

5 behind the neck press w/ empty bar

15 russian kbs

50′ side shuffle (ea. way)

Barbell Warm Up

5 GM

5 BS

5 ER

5 SP

5 FS

5 DL

Movement Focus

Hang Power Clean

https://youtu.be/_iUFG1-H7d0

Metcon

Metcon (AMRAP – Reps)

5 RDS

3:00 AMRAP

Rest 1:00

5 Hang Power Clean 155/105

10 T2B
5 rounds of 3:00 amrap with a 1:00 rest after each amrap. Score = total reps

Scaling/subs: hang cleans should unbroken. Scale t2b to kipping knee to chest with focus being the kip