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 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
