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2014-10-22

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

Band Pulls

- 10 Front

- 10 Overhead

- 10 Behind Head

- 10 Pass Through

- 10 Presses (each)

Mobility

- 1:00 Piriformis Stretch/Pigeon Pose (each leg)

- 1:00 Tricep Smash on barbell in rack (each)

Note: Rack barbell at chest height. Roll one tricep at a time on top of the barbell. Press down on bicep with the opposite hand. Slowly straighten and bend arm.

3x: Warmup #1 (No Measure)

- 5 Pullups

- 10 Pushups

- 15 Air Squats

Weightlifting

Do one of the A’s below. Squat clean thruster is more advanced movement and should only be done by athletes that have established good form on squat clean. Most of us should be doing thrusters out of the rack.

A: Thruster (1RM – 10:00)

A: Squat Clean Thruster (1RM – 10:00)

WOD

B: Metcon (AMRAP – Rounds and Reps)

Deathy By:

- Thruster @ 75% of A
RxPlus: Squat Clean Thruster @ 75% of A

Finisher

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

- 5 Overhead Lunges (45#/25#)

- 10 Situps

- 20 Double Unders