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Workouts

2014-11-24

41 Railroad – CrossFit Group

Warm-up

– 500m Row

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

Rest 3:00 between each 6:00 AMRAP

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 push press (95#/65#)

– 25 DU

– 10 situps
RxPlus:

– Push Press (115#/75#)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 Pullups

– 10 Air Squats

– 5 Burpees
RxPlus

– 2 Muscle ups in place of pullups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 OH Squats (95#/65#)

– 10 KBS (24kg/16kg)
RxPlus

– 5 OH Squat (115#/75#)

– 10 OH KB Swings (32kg/20kg)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 8 HR pushups

– 8 Lunges (each)
RxPlus:

– 8 Ring Pushups

– 8 Jumping Lunges (each)