41 Railroad – CrossFit Group
Warm-up
– 200m Row
– 5 Inch Worms w/ 2 Pushups
– 10 Ring Rows
– 200m Row
Three Rounds:
– :10 Full Body Plank
– 10 Russian KB Swings
Continue warming up shoulders and other areas during rest between deadlift sets.
Weightlifting
A: Deadlift (5-4-3-2-1)
Metcon
B: Metcon (AMRAP – Reps)
Four Rounds:
– 1:00 Strict Pullups
– 1:00 Step-ups
– 1:00 Russian KB Swings (24kg/16kg)
– 1:00 Rest
RxPlus:
– KB Swings (32kg/24kg)
Finisher
C: Metcon (Distance)
6:00 For Distance:
– Single Arm OH KB Carry (20kg/12kg)
RxPlus: 24kg/16kg
Note: alternate arms at anytime.