Friday- 12/03


*New Meal Service – Engrain! Order online at Select “The Port” at check out. Order by Saturday – food is delivered to the gym on Monday. Use Promo Code EATREALFOOD2021 for 20% off your first order!

The Port – CrossFit


Warm-up (No Measure)

2 Rounds:

10 Pass Throughs

10 Pull Aparts

10 High Pulls

10 Strict Press BTN

10 Air Squats

10 Cossack Squats


Banded Shoulder

Rig Squat Hold


3:00 Any Machine into PVC Snatch Warm-Up


Snatch (Find a Heavy Single)

Power or Squat.

20 Minutes to Warm-Up, Dial in Technique, and Build to a Heavy Single.

Burn Strength

A1: DB RDL (4 X 10)

With two dumbbells, palms facing the shins. With a slight bend at the knee, push the hips back and hinge forward just far enough until you find tension in your hamstrings, then squeeze your glutes and hamstrings to stand back up. Maintain a flat back and braced core throughout. Nice and slow down, controlled on the way back up.

A2: Upright row (4 X 10 DB Upright Rows)

Metcon (No Measure)

With any extra time, grab a light barbell and work on your snatch technique!


Metcon (Time)

For Time:


Power Snatch (95/65)(65/45)

Box Jump, Step Down (24/20)

Burn WOD

Metcon (Time)

For Time:

24 – 32 – 40

DB Snatches

12 – 24 – 32

Box Jumps

Matt and Paul

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