Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 easy row

Joint rotations

Barbell warm up

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

Hang Power clean Review

10-15 ring rows

2 rope walk backs

Metcon

Metcon (Time)

Teams of 2

10-8-6-4

Rope Climbs

40-30-20-10

Hang Power Cleans

95/65

135/95

155/105

185/125

Rx+

155/105

185/125

205/135

225/155

* 4 x 14 Cal Row(each teammate 2/14) after each RD
Subs- 3x walk backs for Rope climbs/ 4x ring rows