Announcements
New Thursday PM Schedule
4:15 – 5:15 p.m. – CrossFit Group Class
5:15 – 6:15 p.m. – Port Sweat
5:30 – 7:00 p.m. – Port Lift
5:30 – 7:00 p.m. – Open Gym
The Port
Warm-up
3 Sets:
:30 Moderate Row
14 Kip Swings
7e Single Arm Ring Row
10t Samson Lunges
Rest :30 Between Rounds
Skill
3 Sets for Quality:
3-5 Strict T2B
Then…
3 Sets for Quality:
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
Workout
AMRAP 8:
500/400m Row
15 T2B
Rest 2:00
AMRAP 8:
500/400m Row
20 KBS (53/35)(35/26)
Rest 2:00
AMRAP 8:
500/400m Row
15 Ring Rows
Rachael and Bridget
