Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

12min Emom

min 1- 12/10 cal bike

min 2- 3-4 wall walks

min 3- 5-8 strict toes to bar/ straight leg raises

Strength

Bench Press (5×8)

All sets working sets. Build based on feel but make sure first set isn’t a warm up weight.

After each set 10-15 Push ups Rx+ – Ring Push ups

Pair up 3-4 per bench and keep a constant rotation

Metcon

Metcon (Time)

5 RFT

10 Pull Ups

5 Deadlifts 225/155 Rx+ 275/185

8min Cap
Stim: Fast short workout. Each Round should be under 1:30. Unbroken is goal

Subs/Scale: jumping pull ups