Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 RDS

1min each

3 stations 1 teammate each station

1- easy bike

2- with light DB : 4 DL 4 push press 4 burpee

3- 1-5 strict pull (ring row) + 5 push up to downward dog

Metcon

Metcon (Time)

Teams of 3

15 RDS

alt. complete RDs

12/10 Cal Bike

5 Devils Press 50/35

into

15 RDS

alt. complete RDs

12/10 Cal Bike

12 Chest to Bar Pull ups

35min cap
Stim: Team sprint intervals. Hit each rd with 95% effort bc you will have 1:2 work rest.

subs: 9/6 cal ski/row jumping or ring rows for pull ups