41 Railroad – CrossFit Group
Warm-up
– 250m Row
– 200m Run
– 10 Ring Rows
– 10 Pushups
– Mobility: Overhead Position
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 15:00 @ 80%:
– 6 Pullups
– 8 Box Jump w/ step downs
– 20m Single Arm OH carry L
– 20m Single Arm OH carry R
– 20 Double Unders
B: Metcon (Time)
Two Rounds w/ 3:00 Rest
– 250m Row Sprint