41 Railroad – CrossFit Group
Warm-up
– 1:00 Jump Rope
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 10 Presses
– 1:00 Squat Thrusts
Weightlifting
Four Rounds of A1 and A2 w/ 2:00 Rest
A1: Close Grip Bench (5-5-5-5)
A2: Double KB Row (5-5-5-5)
Bent over row with two kettlebells.
Weightlifting
Three Rounds of B1 and B2 w/ 2:00 Rest
B1: Push Press (5-5-5)
B2: Pull-ups (Max Pullups)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Three Rounds w/ 1:00 Rest
– Max Superman Hold
– Max Plank Hold
Score:
Rounds = number of minutes.
Reps = number of seconds.
Finisher
D: Metcon (Time)
For Time:
– 400m Run