41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 6:00
– 1 Power Clean (155#/105#)
– 1 Front Lunge (155#/105#)
– 1 Push Jerk (155#/105#)
B: Metcon (AMRAP – Rounds)
EMOM – 8:00
– 20 KB Swings (32kg/24kg)