The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
20 Pulls on the Rower
5 x Reverse Lunge + Reverse Lunge + Good Morning
5 Burpees
Strength
Metcon (Weight)
EMOM X 10:
Min 1: 5 “Library” Deadlifts*
Min 2: 1:00 Plank
*Building from light to light-moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
Partner WOD!
AMRAP 16:
12/10 Cal Row
10 Box Jumps (24/20)*
8 Burpees
*Everyone must jump up and step down today.
You go 1 full round, I go 1 full round.
Lucas
