The Port – CrossFit
Warm-up
1:00 Bike
10 Lunging PVC Pass Throughs
10 PVC Good Mornings
10 PVC BtN Presses
:30 Bar Hang
1:00 Bike
10 Snatch Deadlifts
10 High Hang Power Snatches
10 Snatch Balances to Power Position
10 Kip Swings + 5 Hanging Knee Raises
1:00 Bike
Strength
A: Snatch Grip Deadlift (3 X 3; Across)
B: Power Snatch (3 x 5 TnG; Building)
Burn Strength
Burn: KB Sumo RDLs (4 x 10)
Workout
3 Rounds For Time:
12/10 Bike Cals
12 T2B
12 Power Snatch (75/55)(65/45)
12 Burpees Over the Bar
12 Air Squats
12 Power Snatch
1 Partner does their bike cals, then Partner 2 does their bike cals. Partner 1 does their T2B, then Parter 2 does their T2B, etc.
