41 Railroad – CrossFit Group
Warm-up
– 2:00 Row
– 1:00 Jump Rope
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Olympic Lifting Warmup (Snatch)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatch
– 5 Behind Neck Presses
– 5 Overhead Squats
– 5 Snatch Balances
Weightlifting
A: Metcon (Weight)
Every 30 Seconds for 10:00
– 1 Snatch w/ 65% of 1RM Snatch
Metcon
B: Metcon (Time)
For Time:
– 30 Burpee Pullups
C: Metcon (Time)
Eight Rounds For Time:
– 8 Air Squats
– 6 Pushups
– 8 Box Jumps w/ Step Down (24″/20″)
RxPlus:
– 4 Pistols (each leg) in place of air squats.