Thursday- 03/04

The Port – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

:30 Row @ 70%

5e SA Bent Over Rows

10 Single DB Good Mornings

5e Side Plank Rotations

Strength

Metcon (No Measure)

4 Sets for Quality:

10 Barbell Pendlay Rows

10 Seated Goblet Good Mornings

:30 Side Plank Each Side

Workout

Metcon (Time)

Partner WOD:

“Row Our Boat”

600m – 500m – 400m – 300m – 200m (Each)

One Partner rows at a time. You go, I go. While one partner is rowing, the other partner is working through the following

AMRAP. When you switch, pick up in the AMRAP where your partner left off. Goal here is to move at your 75-80% pace.

AMRAP:

12t SA Devil’s Press (40/25)(35/20)

12t Renegade Rows

12t SA DB Thrusters

*Score is total time it takes to complete the rowing.

Finisher

Metcon (Calories)

For Time:

40-30-20-10

Russian Twists

:30 Bike Sprint @ 85% After Each Set.

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