The Port – CrossFit
Warm-up
Warm-up (No Measure)
10.8.6.4*
Deadlifts
Hang Cleans
Strict Press- Push Press- Push Jerk
Step Ups – Box Jumps
*Increasing intensity and weight in rounds 6 and 4.
Strength
Clean + Clean + 2 Jerks (6 lifts to build to a heavy set of 1)
Drop and reset after the first clean.
Athlete’s choice on power or squat,
push jerk or split jerk.
Metcon (AMRAP – Rounds)
AMRAP 12:
15 Box Jumps (24/20)
12 Deadlifts (135/95)(115/75)
9 Shoulder to Overhead
Brandon L.
