41 Railroad – CrossFit Group
Warm-up
– 500m Row
– 100 Single Skips
– 10 Burpee Broad Jumps
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
A: Metcon (No Measure)
Five Rounds w/ 2:00 Rest
– 5 Box Jump (24″/20″)
– 5 to 8 Pullups Negatives
RxPlus:
– Box Jump (30″/24″)
Note: Lower 5 seconds on the pullup negatives. If you cannot pullup, use a box to help you get your chin over the bar for the start of the negative.
B: Metcon (Time)
Four Rounds w/ 3:00 Rest
– 300m Row
– 10 Slam Balls
– 10 Burpees