Tuesday – 10/5

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 – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row Easy

10 Scap Pull-Ups

10 Sit-Ups

10 Hang Muscle Cleans

+

2 Rounds:

:30 Row Hard

8 Kip Swings

8 Tuck-Ups

8 Power Cleans

Skill

Metcon (Weight)

4 Sets:

1 UB Set of T2B*

1 Power Clean + 1 Hang Power Clean**

Rest 2:00 Between Sets.

*1 Smooth Set – CAP at 16

**Build in weight each set to something moderate for today.

Burn Strength

Burn: Metcon (Weight)

EMOM X 12:

Evens: 8/6 Cal Row + 12 Russian KBS

Odds: 20 Sit-Ups
Score is KB weight.

Workout

Metcon (AMRAP – Reps)

EMOM X 16:

Min 1: :45 T2B

Min 2: :45 1 PC + 1 HPC (135/95)(115/75)

Min 3: :45 Calorie Row

Min 4: Rest

Burn WOD

Burn: Metcon (Time)

4 Rounds:

1:00 Plank Hold

20 Slam Balls

15/12 Cal Row

Rest 1:00 Between Rounds.


Sadie

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