41 Railroad – CrossFit Group
Warm-up
– 200m Run
– 10 Plank Lunges
– 250m Row
– 10 Plank Samsons
PVC Olympic Warmup
– 10 Down and Up
– 10 Shrugs
– 10 High Elbows
– 10 Muscle Cleans
– 10 Front Squats
– 10 Squat Cleans
Skill
10:00
– Hang Squat Clean
Metcon
Metcon (AMRAP – Reps)
Ladder – 15:00
– Squat Cleans (135#/85#)
– Pullups
Note: 1 each, 2 each, 3 each etc.
RxPlus:
– Squat Cleans (185#/105#)