Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 easy bike

Joint flow:

shoulder circles

hip circles

back twists

elbow rotations

wrist circles

spiderman lunge

child’s pose

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Clean and Jerk prep

– 3 Clean Pull

– 3 PC

– 3 Tall Clean

– 3 PPress

– 3 PJ

Metcon

Metcon (AMRAP – Reps)

Teams of 2

Clean and Jerk

4:00 AMRAP

95/65 – Switch every 6 reps

Rx+- 135/95

Rest 2min

Metcon (AMRAP – Reps)

4:00 AMRAP

115/75 – Switch Every 5 reps

Rx+- 155/105

Rest 2min

Metcon (AMRAP – Reps)

4:00 AMRAP

135/95 – Switch Every 3 reps

Rx+- 185/125

Rest 2min

Metcon (AMRAP – Reps)

4:00 AMRAP

185/125 – Switch As needed

Rx+- 225/155

Clean and Jerk (Heavy Single)

3 attempts to build to heavy single after last amrap.

10min cap