Categories
Workouts

2014-12-08

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 400m Row

– 10 Plank Lunges

– 10 Plank Samsons

PVC Pip Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Weightlifting

A: Overhead Squat (3RM – 10:00)

Metcon

B: Metcon (AMRAP – Reps)

EMOM – 10:00

– 5 Burpee Pullups
RxPlus: 3 Muscle Ups

C: Metcon (AMRAP – Reps)

Four Rounds w/ 2:00 Rest

– 20 Wall Balls (20#/14# @ 10’/9′)

– Max Pullups