Warm-up
Dynamic warm-up
CrossFitters grab a PVC
PVC shoulder mobility
The Port snatch warm-up
Burners grab equipment for WOD
Burn WOD
30 min EMOM
1. 12/10 cals rower
2. :30 HS hold
3. 12/10 cals AB
4. 10 Russian KBS + 10 push-ups
5. Rest
Warm-up
Dynamic warm-up
CrossFitters grab a PVC
PVC shoulder mobility
The Port snatch warm-up
Burners grab equipment for WOD
Burn WOD
30 min EMOM
1. 12/10 cals rower
2. :30 HS hold
3. 12/10 cals AB
4. 10 Russian KBS + 10 push-ups
5. Rest
