41 Railroad – CrossFit Group
Warm-up
– 400m Row
– 100 Singles
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Note: Use band for overhead squats
Weightlifting
A: Metcon (Weight)
Five Rounds w/ 2:00 Rest
– 1 Press
– 2 Push Press
– 3 Split Jerks
Finisher
B: Metcon (Time)
B. Four Rounds For Time:
– 21 OH KB Swings (24kg/16kg)
– 15 Air Squats
– 9 Pushups
RxPlus:
– OH KB Swings (32kg/20kg)
– Jumping Squats
– Ring Dips