The Port – NCMETCON
Warm-up
Warm-up (No Measure)
6:00 Warm-Up Game! Coaches choice.
2 Rounds:
:15 Elbow Punches (front rack)
:15 Elbow Punches (back rack)
:20 Good Morning Hold
:20 OH Hold
+ 3 Evolving Rounds:
6 OtB Burpees
6 Deadlifts
6 Hang Power Cleans
6 S2OH
Strength
Clean Complex (1C + 1HC + 2 S2OH)
EMOM X 8:
1 Power Clean + 1 Hang Power Clean + 2 Push Jerks
Building each round.
WOD
Metcon (5 Rounds for reps)
“Cupid Shuffle”
AMRAP 2:
14 OtB Burpees
ME Power Cleans (185/125) in time remaining
Rest 2:00 X 5 Rounds
Gene
