41 Railroad – CrossFit Group
Warm-up
– 200m Run
– 10 Plank Lunges
– 200m Run
– 10 Plank Samsons
– 200m Run
– 5 Plank Squats
5:00 Double Under Practice
Mobility
– Couch Stretch
– Lay on ground, work lacrosse ball between the shoulder and spine, while reaching overhead
WOD
Metcon (AMRAP – Reps)
Two Rounds in 3:00
– 9 Thrusters
– 27 Double Unders
Two Rounds in 3:00
– 11 Thrusters
– 33 Double Unders
Two Rounds in 3:00
– 13 Thrusters
– 39 Double Unders
Two Rounds in 3:00
– 15 Thrusters
– 45 Double Unders
Rx: 75#/55#
Rx Plus: 95#/75#
Complete the two rounds within the 3:00 period. Rest until the next three minutes begins. Add two reps to thrusters and six reps to double unders each 3:00 period.