37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 1:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges (each)
– 10 Plank Samsons (each)
– 10 Inch Worms w/ Pushup
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Back Squat (10-10-10)
Tempo: 20X1
Rest: 3:00
Warmup: 10 squats with bar. 10 squats with bar and one plate. Then start first round.
Metcon
B: Metcon (Time)
Three Rounds
– 15 Thrusters (95#/65#)
– 7 Toes to Bar
C: Metcon (AMRAP – Reps)
EMOM – 10:00
– Odd: 12 Wall Balls (20#/14# @ 10’/9′)
– Even: Max Strict Chinups
Chinup: Palms facing you.