Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 Partner Rows easy as partner 2 completes barbell warm up

5 gm 5 bs 5 er 5 sp 5 fs 5 dl

then switch.

3 x

10 ring rows

5 walk outs with 3 push ups

Metcon

Metcon (AMRAP – Reps)

Teams of 2

1:00 each station

1- Cal Row/Ski

2- Deadlifts

3- Cal Row/Ski

4- Hang Power Cleans

5- Cal Row/Ski

6- Front Squats

7- Cal Row/Ski

8- Shoulder to Overhead

Weight 115/75 Rx+ 155/105

Rest 5min

Metcon (Time)

For Time:

100 Wallballs

20 Rope Climbs

12min Cap
rope climb scale today- 8 single arm ring rows = 1 rc