Sunday- 4/18

Announcements

NEW CLASS TIMES!
6:30pm on Thursdays
2:30pm Open Gym on Thursday and Fridays

Check out our Murph Prep Challenge!

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

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