Announcements
NEW CLASS TIMES!
6:30pm on Thursdays
2:30pm Open Gym on Thursday and Fridays
Check out our Murph Prep Challenge!
The Port – CrossFit
Strength
Metcon (No Measure)
3 Sets for Quality:
8e Half-Kneeling Plate Halos
16 Plate Ground to OH
:30 Plate Curl Hold
Rest 1:00 Between Sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Pull-Ups
100m Run
8 Burpee to a Plate
100m Run
8 DB Push Press (50/35)(40/25)
100m Run
Chad, Eric, and Ashley
