The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 minutes in Z1
+ 2 long rounds:
10t floor scrapers
:20 hollow hold
10 supermans
10 scap push-ups
10 scap pull-ups
5 perfect kip swings
Skill
Metcon (No Measure)
EMOM X10
Min 1:
2 ring pull-ups + 2 ring kip swings
+ 2 hips to rings
-or-
8 perfect ring rows + 8 perfect
push-ups
Min 2: 3 Power Cleans
*Building to your moderate-
heavy barbell you will use for
the workout.
Burn Strength
Burn: Metcon (No Measure)
EMOM X 10:
Min 1: 15 hollow hold banded
pull-through
Min 2: 16 plank up-downs
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)
Burn WOD
Burn: Metcon (AMRAP – Rounds and Reps)
12 minutes to get as far as
you can…
Cash-in:
3 rounds:
10 inverted rows
10 box dips
AMRAP with time remaining:
16 KBS
12 Burpees over KB
10/8 Cal row
