41 Railroad – CrossFit Group
Warm-up
– 400m Row
– 10 Inch Worms
– 10 Burpees
2: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
A: Metcon (AMRAP – Reps)
For Reps (:30 Work/:30 Rest)
– Slam Ball
– Squat Thrusts
– Pushups
– Situps
– Pushups
– Squat Thrusts
– Slam Ball
Weightlifting
B: Deadlift (Heavy Double – 10:00)
Metcon
C: Metcon (AMRAP – Reps)
For Reps (:30 Work/:30 Rest)
– Slam Ball
– Squat Thrusts
– Pushups
– Situps
– Pushups
– Squat Thrusts
– Slam Ball