37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 200m run
– 10 plank lunges
– 10 plank samsons
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Front Squat (1RM – 10:00)
Metcon (Weight)
Three Rounds w/ 2:00 Rest
B1. 20 Front Rack Barbell Lunges (total)
B2. 3.3.3.3.3 Toes to Bar
Note: Must drop from bar after each group of three toes to bar.
Finisher
C: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 10 OH KB Swings (24kg/16kg)
– 8 Burpees
RxPlus:
– KB Swings (32kg/20kg)