The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2:00 Row
Increasing intensity every
:30. Into…
1 time through:
10 lunges
10 air squats
10 strict press
8 step-ups
8 front squats
8 push press
6 box jumps
6 thrusters
Workout
Metcon (Time)
FOR TIME
25/20 Cal Row
30 Box Jumps (24/20)
25/20 Cal Row
40 Thrusters (75/55)|(65/45)
30 Box Jumps
25/20 Cal Row
50 Lateral Burpee Over Bar
40 Thrusters
30 Box Jumps
25/20 Cal Row
Optional Finisher
Metcon (No Measure)
3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (35/25)
-Rest At Least 1:00 b/t Sets-
