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
EMOM x 8:
Min 1- :20e SA DB Strict Press
Min 2- :20e SA DB Deadlift
Min 3- :20e SA DB Front Squat
Min 4- :40 Burpees
+ DB Snatch and DB Thruster Movement Prep
Ellen
3 Rounds for Time:
20 Burpees
21 DB Snatches (50/35)(35/25)
12 DB Thrusters
Use a single DB for the Snatches.
Use a pair of DBs for the Thrusters.
Finisher
For Quality:
:30 Each Side Plank
+
20 – 15 – 10 – 5
Slow Hollow Flutter Kicks
V-Ups
+
:30 Each Side Plank
Alleem
