Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 x

Row

:20 on :10 off

3 x

5 inch worms w/ push up

15 hollow rocks

Barbell Warm Up

5’s

Hang Power Clean

review

Strength

Hang Power Clean (Build to heavy 5 rep)

Metcon

Metcon (AMRAP – Reps)

12min AMRAP

3,6,9,12..ect

Cal Row

Hang Power Clean 135/95

*no bounce cleans*
Scaling/subs: sub bike 2,4,6,8.. cals for row