41 Railroad – CrossFit Group
Warm-up
– 2:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges
– 10 Plank Samsons
– 10 Wall Ball w/ 3 second pause at the bottom
Back Squat Warmup
Weightlifting
A: Back Squat (5/5/5/5)
B: Shoulder Press (Three Rounds of 4 to 6 Reps )
Metcon
C: Metcon (Time)
12-9-6 Reps For Time:
– Push press (Max Weight From Part B)
– Goblet squat (24kg/16kg)
Finisher
D: Metcon (No Measure)
Three Rounds
– 1:00 Right Plank
– 1:00 Left Plank
– :45 Rest