41 Railroad – CrossFit Group
Warm-up
– 200m Row
– 2 Plank Lunges (each)
– 2 Pushups
– 2 Ring Rows
– 400m Row
– 4 Plank Lunges (each)
– 4 Pushups
– 4 Ring Rows
– 600m Row
– 6 Plank Lunges (each)
– 6 Pushups
– 6 Ring Rows
Note: Two second pause at the top of the ring row.
Metcon
Metcon (AMRAP – Reps)
For Reps:
– 4:00 of Max Calorie Row
– 1:00 Rest
– 3:00 of Chest to Bar Pull Ups
– 1:00 Rest
– 2:00 of Back Squats (115#/80#)
– 1:00 Rest
– 1:00 of Shoulder to Overhead (95#/60#)
RxPlus:
– Back Squat (165#/135#)
– Shoulder to Overhead (115#/95#)