37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 200m Run
– 25m Lunges
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 200m Run
– 25m Duck Walk
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 OH Squats
Skill
10:00
– Snatch Balance
Weightlifting
A: Hang Snatch (1RM – 15:00)
Finisher
B: Metcon (AMRAP – Reps)
For Calories:
– 1:00 Rower
– 4:00 Rest
– 1:00 Rower
RxPlus:
Add 4:00 rest and another 1:00 rower for calories.