41 Railroad – CrossFit Group
Warm-up
– 400m Run
– 10 Plank Lunges (each)
– 5 Plank Samsons (each)
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Rest: 2:00
A1: Back Squat (8-8-8-8)
A2: Metcon (No Measure)
8-8-8-8 Pullup Negatives
Note: Five second negative
Metcon
B: Metcon (Time)
Three Rounds w/ 2:00 Rest
– 75m Overhead Walking lunge (45#/25#)
– 30 Unbroken Russian KB Swings (32kg/24kg)
Finisher
C: Metcon (AMRAP – Rounds and Reps)
2 x AMRAP – 3:00 w/ 1:00 Rest
– 6 KB Rows (each arm)
– 6 Ball Slams (40#/20#)