Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

7:00 AMRAP

150m Row(strapless)

8 DB hang squat clean (light)

6 Push up to downward dog

Hip/Ankle primers

Barbell Warm up

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

Squat Clean Review/warm up

5 Pausing Clean Pull

5 Tall Clean

5 Squat Clean below knee

Metcon

Metcon (AMRAP – Reps)

5 RDS

3:00 on/ 1:00 off

250m Row

10 Bar Facing Burpees

Max Squat Cleans 135/95

Score = total squat cleans
Cleans should be lighter sub 3:00 grace weight

subs- 500m bike for row