41 Railroad – CrossFit Group
Warm-up
– 250m Row
– 10 Ring Rows w/ 2 second pause at top
– 10 Inch Worms w/ a pushup
– 10 Burpees
Clean Warmup w/ Barbell
– 5 Deadlifts
– 5 Shrugs
– 5 High Elbows
– 5 Power Cleans
– 5 Front Squat
– 5 Squat Drops
– 5 Squat Cleans
Metcon
Quick transitions between parts A, B, and C
A: Metcon (AMRAP – Reps)
EMOM – 10:00
– Odd: Max Unbroken Ring Pushups @20X0
– Even: 5 TnG Power Clean @ 60% of 1RM Clean
Score: Reps equal the total number of pushups completed.
RxPlus:
– Ring Dips instead of pushups
B: Metcon (AMRAP – Rounds)
EMOM – 10:00
– Odd: 1 Clean + 5 Push Press @ 60% of 1RM Clean
– Even: :30 Hanging L-Sit
Scale:
– Hanging Knee Raise instead of Hanging L-Raise
C: Metcon (AMRAP – Reps)
EMOM – 10:00
– Odd: 8 Clean Grip Deadlift @ 60% of 1RM Clean
– Even: Max Unbroken Pullups