41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Throughs
– 10 Presses
1 to 5 Reps
– Ball Slam
– Mountain Climber
– Pushups
Weightlifting
Three Rounds w/ 2:00 Rest
A: Push Press (EMOM – 6:00)
B: Metcon (Weight)
Three Rounds w/ 2:00 Rest
– 3.3.3 Power Cleans + 1 Jerk
Note: 3 power cleans + 1 jerk. Rest for 10 seconds. Three times.
Finisher
C: Metcon (No Measure)
EMOM – 12:00
– Odd: 30 Second L-Sit
– Even: 30 Second Wall Sit