Announcements
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
For January receive 40% off your first order using the code: theport40. More details have been emailed to you!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Mobility Flow
+
AMRAP 5:
:30 Jump Rope
5 Burpee + Tall Jump
10 Good Mornings w/ DB
+
3 X 6e Half-Kneeling Arnold Press
Strength
Clean and Jerk (EMOM X 5; 5 Reps. Across. )
Last week of our C+J cycling work. If things went well again last week, you can add a little weight again. If you need another week at that same weight to nail down your technique, stay there!
Burn Strength
Metcon (Weight)
EMOM X 12:
Evens: 12 Russian KBS
Odds: 10 Lying Rolling Tricep Extensions
Score is KB weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
300/250m Row
35 DU’s
5 Power Cleans (205/145)(155/105)
Burn WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
300/250m Row
12t DB Hang Clean and Jerks
12t Plank DB Pull Throughs
