41 Railroad – CrossFit Group
Warm-up
– 1:00 Rower
– 1:00 Jump Rope
– 1:00 Rower
– 1:00 Jump Rope
Three Rounds
– 10 KB Swings
– :10 Full Body Plank
Weightlifting
A: Deadlift (3, 3, 2, 2, 1, 1)
B: Metcon (Weight)
Four Rounds
– 6 to 8 One Arm KB Presses (right)
– 6 to 8 One Arm KB Presses (left)
Note: Rest :45 seconds between arms
Score: Heaviest weight done with both arms.
Finisher
C: Metcon (Time)
21-15-9 Reps For Time:
– HR Strict Pushups
– Russian KB Swings (32kg/24kg)
Note: Full plank at the top of the pushup. Lockout those knees too.