Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

3min bike/row


10 pvc pass throughs

5 ohs

5 push up to downward dog


crossover symmetry pick 3

Movement Focus

Power Snatch

Snatch warm up

10 SG Press

5 SG ppress

3 drop sn

3 ohs

5 sn from hip

5 sn from knee

5 from floor

build to working weight

wod prep

4 cal

3 bfb

1 ps


Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

12/9 Calorie Bike

9 Barbell Facing Burpees

6 Power Snatches (135/95) (Rx+ 155/105)

record each rd
This is meant to be a sprint effort sub 2min. scale according to maintain stimulus.

Scaling/subs: sub rower for bike or 8/6 cal ski