37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 400m Row
– 10 Plank Lunges
– 10 Plank Samsons
PVC Pip Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Weightlifting
A: Overhead Squat (3RM – 10:00)
Metcon
B: Metcon (AMRAP – Reps)
EMOM – 10:00
– 5 Burpee Pullups
RxPlus: 3 Muscle Ups
C: Metcon (AMRAP – Reps)
Four Rounds w/ 2:00 Rest
– 20 Wall Balls (20#/14# @ 10’/9′)
– Max Pullups