Monday- 1/17

Announcements

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

For January receive 40% off your first order using the code: theport40. More details have been emailed to you!

The Port – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility Flow

+

AMRAP 5:

:30 Jump Rope

5 Burpee + Tall Jump

10 Good Mornings w/ DB

+

3 X 6e Half-Kneeling Arnold Press

Strength

Clean and Jerk (EMOM X 5; 5 Reps. Across. )

Last week of our C+J cycling work. If things went well again last week, you can add a little weight again. If you need another week at that same weight to nail down your technique, stay there!

Burn Strength

Metcon (Weight)

EMOM X 12:

Evens: 12 Russian KBS

Odds: 10 Lying Rolling Tricep Extensions
Score is KB weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

300/250m Row

35 DU’s

5 Power Cleans (205/145)(155/105)

Burn WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

300/250m Row

12t DB Hang Clean and Jerks

12t Plank DB Pull Throughs

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