41 Railroad – CrossFit Group
Warm-up
– 300m Row
– 200m Run
– 100 Single Unders
1x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
1x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Metcon
Rest 3:00 between each of the four minute AMRAPs.
A: Metcon (AMRAP – Reps)
AMRAP – 4:00
– 500m Row
– Max Burpees
Score: Burpees
B: Metcon (AMRAP – Reps)
AMRAP – 4:00
– 100 Double Unders
– Max Pullups
Score: Pullups
Scale: 200 singles
C: Metcon (AMRAP – Reps)
AMRAP – 4:00
– 50 OH KB Swings (24kg/16kg)
– Max Situps
Score: Situps
D: Metcon (AMRAP – Reps)
AMRAP – 4:00
– 400m Run
– Max Air Squats
Score: Air Squats