Announcements
Sunday is the LAST DAY to register for The Open and get a TSHIRT! Registration will continue until 3/28 but don’t wait. If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
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The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
:30 Machine of Choice
12t Light DB Snatches
14t Lateral Hops over the DB
8 Sumo Stance Good Mornings
PVC Mobility and Snatch Warm-Up
Strength
High-Hang Snatch (3 RM)
5-6 Working Sets. Power or Squat.
Workout
Metcon (AMRAP – Reps)
EMOM 16 (:50 Work/ :10 Transition)
Min 1: Lateral Bar Burpees
Min 2: Hang Snatch (95/65)(75/55)*
Min 3: Calorie Echo Bike
Min 4: Rest
*Hang Power, Hang Squat, alt. DB Hang Snatch.
Manny
