37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 200m Run
– Inch Worm Broad Jump the gym
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 10 Band Good Mornings
1 to 5 to 1 Reps
– Russian KB Swing
– Burpee
WOD
A: Metcon (Time)
Five Rounds w/ 3:00 Rest
– Max Ring Dips
– 150m Row
For the row focus on sitting tall, rigid spine, use hamstrings. Keep the seat off heels on return.
Test
B: 2k Row (Time)
Max Effort 2k Row