Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8min amrap

5 single arm ring row (ea. arm)

50′ single arm farmers (carry ea. arm)

10 plank push ups

5:00

Shoulder openers

Double DB HCJ warm up

7 DB DL

7 DB HC

7 DB Press + 3 Push Press

7 DB HCJ

Rope Climb Review

Primer:

5 rope knee to elbows

:15 row/ski

3 DB HCJ

Metcon

Metcon (AMRAP – Reps)

2223 intervals

4 RDS

2:00 on/ 1:00 off

last RD extended to 3:00

2 Rope Climbs

10/7 Cal Row Rx+ Ski

Max DBL DB Hang Clean and Jerk 50’s/35’s

Score = total DB HCJ
Tough intervals today with only 1min rest. Key is pushing each one hard without going into redline. We want a even drop off each rd. If we hit redline the following round will drop off drastically. First 3 rds should be within 3-4 reps of each other. Last Rd go for broke

Subs: 6 Rope walk backs or 12 ring rows if ropes unavailable