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2014-12-19


41 Railroad – CrossFit Group

Warm-up

- 2:00 Rower

PVC Pipe Warmup

- 10 Pass Through

- 10 Twists

- 10 Good Mornings

- 10 Pole Stretches

- 10 Overhead Squats

Olympic Lifting Warmup (Clean and Jerk)

- 5 Down and Ups

- 5 Shrugs

- 5 High Elbows

- 5 Muscle Cleans

- 5 Front Squats

- 5 Squat Drops

- 5 Squat Lands

- 5 Squat Cleans

- 5 Press

- 5 Push Press

- 5 Push Jerks

Weightlifting

A.: Metcon (Weight)

A. Front Squat

- 3.3.3

- 2:00 Rest

- 2.2.2.2

- 2:00 Rest

- 1.1.1.1.1
Rest 10 seconds between each set. Three reps, rest 10 seconds, three reps, etc.

B: Metcon (Time)

B. For Time

- 30 Clean and Jerks (135#95#)

- 1k Row