Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2min bike/row

25 Jump Jacks

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

3x towel wring-outs

15 Ring Rows

Barbell Warm Up

5’s

Metcon

Metcon (Time)

Teams of 2

50/35 Cal Bike

30 Power Cleans 135/95

50/35 Cal Bike

30 Power Cleans 155/105

50/35 cal Bike

30 Power Cleans 185/125

50/35 Cal Bike

30 Power Cleans 225/155

50/35 Cal Bike

30 Power Cleans 245/165

30min Cap
Stim: barbell should start light and build to a heavy weight but still able to maintain form.

If RX’n Bike first choice. Sub 55/40 cal row for bike