41 Railroad – CrossFit Group
Warm-up
Three Rounds:
– 1:00 Rower
– 1:00 Jump Rope
– 1:00 Squat Thrust
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Three Rounds
A1: Deadlift (5 Reps @ 75% 1RM)
B1: Single KB Row (5 x 8 to 10 Reps)
B2: Strict Pushup (5 x Max Reps 30X1)
Metcon
C: Metcon (Calories)
Three Rounds w/ 2:00 Rest
– Twenty Pulls on Rower for Calories
– 12 Ring Dips
– 10 Burpees
Score: Add all of your calories.