Announcements
New Thursday PM Schedule
4:15 – 5:15 p.m. – CrossFit Group Class
5:15 – 6:15 p.m. – Port Sweat
5:30 – 7:00 p.m. – Port Lift
5:30 – 7:00 p.m. – Open Gym
The Port
Warm-up
AMRAP 6:
30 Single or Double Unders
12 Lunges with PVC Pass Through
10 Air Squats
8 PVC Cuban Press
+ 2-3 Rounds:
8 Barbell High Pulls
8 Behind The Neck Push Press
8 OHS
Strength
Snatch Balance + OHS (15 Minutes to Build to a Heavy Set)
Burn Strength
4 Sets:
:30 Crossbody Hold Left
:30 Rest
:30 Crossbody Hold Right
:30 Rest
:30 Front Rack Squats
:30 Rest
Workout
For Time:
100 Double Unders
50 Overhead Squats (115/85)(75/55)
100 Double Unders
Burn WOD
For Time:
30 Plate Hops
40 Mountain Climbers
50 OH Plate Lunges
40 Mountain Climbers
30 Plate Hops
Cool Down
Spend 5 Min Rolling Out Lats and Legs
J.P
