The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 Rounds
12/10 Cal Row
10 Banded Good Mornings
5e Samson Stretches
5 Inchworms with an Up and
Down Dog
Workout
Metcon (AMRAP – Reps)
EMOM X 16
1. 6 OtB Burpees +
6 Sumo Deadlifts
2. 12/10 Cal Row
3. :45 Hollow Hold
4. Rest
Sumo DL # Options –
(275/185) (245/165) (205/135)
Burn WOD
BURN: Metcon (AMRAP – Reps)
EMOM X 16
1: 6 Burpees over the KB +
12 KB Sumo Deadlift
2. 12/10 Cal Row
3. :45 Hollow Hold
4. Rest
Finisher
Metcon (Weight)
3 Sets
8e Suitcase Hold Bulgarian Split Squats
10e Banded Fire Hydrants
8 BB Bent Over Rows
