Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Bike

2 x

10 Plate counter balanced squats w/pause each rep

:30 squat hold on rig

8 alternating box step ups

Ankle stretch 1:00 ea. side

barbell Warm up

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

Clean review/warm up

5 tall clean

5 hang power + FS

3 Hand squat

complex

3 power clean + 2 hang squat + squat clean from floor

Strength

Metcon (Weight)

Clean Complex

3 P.C + 2 HSC + 1 Squat Clean

1 set every 2:00 x 6 RDS

Building Each RD

Metcon

Metcon (Time)

21-15-9

Front Squats 115/75

Box Jump Overs 24/20″