Driving Force CrossFit – CrossFit

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Warm-up

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Strength

Front Squat (5×3 Tempo )

Today’s tempo: 31X1 (:03 down :01 pause explode up :01 @top)

Use heaviest set from last wks squats

Metcon

Metcon (Time)

500m Row

30 Burpees Over The Rower

500m Row

7min Cap
Subs- Ski for row and burpees over DB or run two heats