Friday – 10/8

Announcements

New Fall Gear Pre-Order Form!

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 Rounds:
100m Run
10 Scap Pull Ups
8 Ring Rows or 5 Strict Pull-Ups
5/5 Split Stance Strict Presses

Strength

Strict Pull-Up – 4 Sets of Max Strict Pull-Ups (-2)
Goal is to get at least 7+ reps each set, so add a band to allow for maintaining that volume of strict reps across each set.

Rest as needed between Sets.
Score is average across all 4 sets.

Workout

For Time Under a 22min CAP:

2 Rounds:
800m Run
+
6 Rounds
6 C2B Pull-Ups
6 SA DB Split Jerk (50/35)


Byran

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