Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 bike (1min legs only/1min arms only/1min both)

2x

10 KBS

5 Long Jumps into Squat

5 inch worms to push up

Barbell warm up

5’s

Movement Focus

TnG Power Clean

-clean warm up

5 hh

5 hc

5 pc

Strength

Power Clean (Build to Heavy 3 rep TNG)

Build to day’s max of 3 reps touch and go. (unbroken)

Metcon

Metcon (Time)

FT:

30/20 Cal Bike

30 Deadlifts

20 Power Cleans

10 Shoulder to Overhead

30/20 Cal Bike

115/80 Rx+ 155/105

10min Cap

If capped note reps completed
Scaling/Subs: this is meant to be fast. Scale calories to 15/10 if needed.