Driving Force CrossFit – CrossFit

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Warm-up (No Measure)


100m row arms only

100m legs only

10 single legs rdl with barbell (5 ea. leg)

5 Front Squats

1:00 wrist stretch

1:00 front rack stretch

Clean Warm Up

– 5 High Pulls

– 5 hang muscle clean

– 5 hang power clean + FS

– 5 Squat Clean

Build to working weight


Metcon (Time)


300m Row

9 Squat Cleans 155/105 Rx+ 185/125

300m Row

7 Squat Cleans

300m Row

5 Squat Cleans

300m Row

Rest 4:00


25min Cap
Stim: slighty heavier cleans today. Keep clean sets under 2:00. Rowing should be 85% effort.

Subs: Bike 600m for row.