37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 1:00 Jump Rope
– 10 Plank Lunges
– 1:00 Jump Rope
– 5 Plank Samsons (each side)
2: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Back Squat (2 Reps EMOM – 10:00)
Weight: 60-70% 1 RM Back Squat
Tempo: 20X1
B: Rear Leg Elevated Split Squat (10-10)
Rear leg elevated split squat.
Tempo: 30X0
Rest: 1:00 after each leg.
Note: 10 reps each leg.
WOD
C: Metcon (Time)
Three Rounds w/ 1:00 Rest
– 10 Jumping Lunges
– 15 Box Jumps w/ Step Down (24″/20″)
– 10 KB Swings (32kg/24kg)
– 15 HR Pushups