41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twist
– 10 Good Mornings
– 10 Pole Stretches
– 10 OH Squats
Olympic Warmup (Snatch) w/ Barbell
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatch
– 5 Behind Neck Snatch Grip Push Press
– 5 Overhead Squats
– 5 Snatch Balances
2: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 15 Mountain Climbers
– 8 KB Swings (24kg/16kg)
– 7 Air Squats
RxPlus:
– KB Swings (32kg/24kg)
– Jumping Squat
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 50 Single Unders
– 10 KB Lunges (24kg/16kg)
– 5 Pullups
RxPlus:
– 25 Double Unders
– KB Lunges (32kg/24kg)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10:00
– 10 Burpees
– 5 Toes 2 Bar
– 5 Power Snatch (115#/75#)
RxPlus:
– Power Snatch (135#/95#)