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
