Day: December 4, 2014

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 250m Row

– 200m Run

Olympic Warmup (Snatch Grip)

– 5 Down Ups

– 5 Down Up w/ Shrugs

– 5 Down Up w/ High Elbows

– 5 Power Snatches

– 5 Overhead Squats

– 5 Snatch Balances

Note: One time with PVC Pipe. Then one time with barbell.

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Skill

– Hang Power Snatch

Metcon

Metcon (Time)

Three Rounds For Time:

– 25 KBS (32kg/24kg)

– 25 burpees

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

400m run or 500m

1 Round of Cindy

Metcon

Three Rounds for Time:

25 Overhead KBS (32kg/24kg)

25 Burpees