Announcements
Check your email for info about our Nutrition Challenge starting Monday!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
20/15 Cal Bike
10 Deadlifts
10 Hang Muscle Cleans
10 Elbow Punches
15/12 Cal Bike
8 Clean Pulls
8 Hang Muscle Cleans
10/8 Cal Bike
6 Hang Power Cleans
*add weight to the bar each round.
Strength
Hang Power Clean (Build up to a 3RM)
Workout
Metcon (Time)
27 – 21 – 15 – 9 (21 – 15 – 9 – 6)
Bike Cals
Hang Power Cleans (95/65)(75/55)
