The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 Rounds
15/12 Cal Row
10 PVC Pass Through
10 PVC OHS
10 PVC OH Lunges
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
1 Hang Power Snatch (95/65)
2 OH Reverse Lunges
3 Cal Row
*Each round, reps increase
by 1, 2, 3, respectively.
R1: 1, 2, 3
R2: 2, 4, 6
R3: 3, 6, 9
R4: 4, 8, 12….
Burn WOD
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
8 alt. DB Hang Snatch
10t SA OH Lunge
12 Cal Row
*Add 2 reps to each
movement each round
R1: 8, 10, 12
R2: 10, 12, 14
R3: 12, 14, 16 ….
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
