The Port – NCMETCON
Warm-up
Warm-up (No Measure)
5e Arm Circle CARS
10 Scap Push-Ups at Wall
8 Wall Squats
10e Leg Swings
+ 2 Rounds
10 Strict Press – Push Press
10 Step-Ups – Box Jumps
Strength
Shoulder Press (1×6 / 1×6 / 1×6+)
STRICT PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…..no more than 6-8.
Burn Strength
Burn: DB Strict Press (5X5 Seated)
Workout
Metcon (Time)
FOR TIME
21-15-12-15-21
Push Press (115/75)|(65/45)
Box Jump-Overs (24/20)*
*Both feet must come to the top of the box before coming down.
Burn WOD
Burn: Metcon (Time)
4 ROUNDS FOR TIME
10 DB Push Press (R)
12 Box jump, step down
10 DB Push Press (L)
12e Box Mountain Climbers
