The Port – NCMETCON
Warm-up
Warm-up (No Measure)
400m Jog
Into…
3 ROUNDS
10 Walking Alt. Samson Stretches
10 Walking Alt. Leg Kicks
5 Inch Worms w/ Push-Up
Into…
200m Jog
Strength
Metcon (Weight)
EMOM x 10 MINUTES
Min 1 – 10 Seated Alt. DB Arnold Press
MIn 2 – :40 Max Single DB Curls
(Score is Weight)
Workout
Metcon (Time)
4 Rounds on a 4:00 Clock
100m sprint
14 hang power cleans
(95/65)(75/55)
14 front rack lunges
Max Plank in time remaining
Rest 1:00 between rounds
BURN athletes use 2 DBs for the hang cleans and front rack lunges.
