41 Railroad – CrossFit Group
Warm-up
– 1:00 Rower
– 1:00 Jump Rope
– 10 Plank Lunges
– 10 Plank Samsons
– 1:00 Rower
– 1:00 Jump Rope
– 10 Lunges (each)
– 10 Situps
– 1:00 Rower
– 1:00 Jump Rope
Metcon
Rest 4:00 between each AMRAP
A: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 120m Rower
– 12 Russian KB Swings (32kg/24kg)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 10 Wall Ball (14#/10# @ 10’/9′)
– 10 Squat Thrust
C: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 8 Pushups
– 8 Situps