41 Railroad – CrossFit Group
Warm-up
– 1:00 Jump Rope
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
Four Rounds
– 3 Squat @ 5550
– 5 Seated Double KB Presses
– 20 Double Unders
Note: 5 seconds down, 5 second hold, 5 seconds up on squats
Weightlifting
A: Back Squat (10-10-10 w/ 2:00 Rest)
B: Metcon (Weight)
Four Rounds w/ 2:00 Rest
– 3 Press + 3 Push Press
Finisher
C: Metcon (No Measure)
Four Rounds
– ;45 Right Plank
– :45 Left Plank
– :30 Rest