41 Railroad – CrossFit Group
Warm-up
3x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Skill
10:00
– Hang Squat Clean
Metcon
Metcon (AMRAP – Rounds)
EMOM – 20:00
– 1st: 3 Push Press
– 2nd 10 Ring Dips
– 3rd: 5 Hang Cleans
– 4th: 10 Pullups
Metcon (AMRAP – Rounds and Reps)
Ladder – 11:00
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
– Wall Balls (14#/10# @ 10’/9′)
– Box Jumps (20″/16″)
– Deadlifts (105#/65#)
RxPlus
– Wall Balls (20#/14# @ 10’/9′)
– Box Jumps (24″/20″)
– Deadlifts (115#/75#)