41 Railroad – CrossFit Group
Warm-up
– 600m Row
– 10 Plank Lunges
– 10 Plank Samsons
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Front Squat (3.3.3 x 3 w/ 3:00 Rest)
Metcon
B: Metcon (Time)
Three Rounds Each w/ Partner:
– 10 BB front rack walk lunges 135/95#
– 10 Russian KB Swings (32kg/24kg)
– 20 Lunges (total)
– 20 OH KB Swings (32kg/24kg)
– 30 Ball Slam (40#/20#)
– 30 Box Jump (24″/20″)
One partner completes a round while the other rests. Partners alternate rounds. Each partner completes three rounds.