37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 300m Row
Three Rounds:
– Inch Worm to Plank
– Plank Lunge Right
– Pushup
– Plank Lunge Left
– Pushup
– Plank Samson Right
– Pushup
– Plank Samson Left
– Pushup
– Inch Worm to Standing
1 to 5 Ladder:
– KB Swing
– Squat Thrust
– Burpee
Note: 1 each, 2 each, 3 each, etc.
WOD
A: Metcon (Time)
Five Rounds:
– 6 TnG Power Clean (135#/95#)
– 12 burpees AFAP
Rest: 2:00 between rounds
RxPlus: 165#/115#
B: Metcon (Time)
Five Rounds:
– 4 TnG Deadlift (275#/175#)
– 8 Pullups
– 12 Wall Ball Push Press (20#/14# @ 10’/9′)
Rest: 2:00
RxPlus:
– Deadlift: 315#/215#
– Slam Ball Push Press: 30#/20#