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2014-10-31


41 Railroad – CrossFit Group

Warm-up

- 1:00 Jump Rope

Band Pulls

- 10 Front

- 10 Overhead

- 10 Behind Head

- 10 Pass Throughs

- 10 Presses

- 1:00 Squat Thrusts

Weightlifting

Four Rounds of A1 and A2 w/ 2:00 Rest

A1: Close Grip Bench (5-5-5-5)

A2: Double KB Row (5-5-5-5)

Bent over row with two kettlebells.

Weightlifting

Three Rounds of B1 and B2 w/ 2:00 Rest

B1: Push Press (5-5-5)

B2: Pull-ups (Max Pullups)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Three Rounds w/ 1:00 Rest

- Max Superman Hold

- Max Plank Hold
Score:

Rounds = number of minutes.

Reps = number of seconds.

Finisher

D: Metcon (Time)

For Time:

- 400m Run