41 Railroad – CrossFit Group
Warm-up
– Rower 15 Calories
Three Rounds
– 10 Hollow Rocks
– 10 Lunges Total
– 10 Russian KB Swings
Metcon
A: Metcon (AMRAP – Reps)
Ten Rounds
– :30 Russian KB Swings (24kg/16kg)
– :30 Rest
RxPlus:
– KB Swing (32kg/24kg)
B: Metcon (Time)
Four Rounds w/ 1:00 Rest
– 15 Ring Rows
– 12 Box Jumps w/ Step Down (24″/20″)
– 9 Burpees
C: Metcon (AMRAP – Reps)
AMRAP – 1:00
– Rower Calories