41 Railroad – CrossFit Group
Warm-up
– 300m Rower
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretche
– 10 Overhead Squats
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 5 Presses (each)
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (Weight)
Three Rounds w/ 2:00 Rest
– 3 x Power Clean + 2 Push Press
– 2.2.2 Strict C2B Pullups
Note: Rest 10 seconds between pullups.
B: Metcon (AMRAP – Reps)
EMOM – 8:00
– 5 Thrusters (95#/65#)
– 5-7 Toes to Bar
Score: Number of reps completed on toes to bar. Maximum is 56.
RxPlus:
– Thrusters: 135#/95#
C: Metcon (AMRAP – Reps)
For Reps:
– 3:00 Wall Balls (20#/14# @ 10’/9′)
– 2:00 Box Jump w/ Step Down (24″/20″)
– 1:00 Burpees