The Port – NCMETCON
Warm-up
Warm-up (No Measure)
400m Run
+
2 Rounds with a Monster Band
5 Steps Left
5 Steps Right
10 Good Mornings
5 Squats
10 Glute Bridge
10e Clam Shells
+
2 rounds:
10 BB Deadlifts
10 Step-Ups – Box Jumps
Strength
Deadlift (3×3 @ 75%)
Warm-up past the weight you plan to use for the WOD.
Burn Strength
Burn: Metcon (Weight)
3 Rounds
10 Banded Glute Bridges
10t Suitcase Step-Ups
1:00 DB Farmer’s Hold
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
Buy-In
800m Run
into…
120 Box Jump Overs (24/20)
80 Deadlifts (225/155)|(155/105)
into…
Cash-Out
800m
*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.
*Burn sub DB DL or BB Sumo DL
