Sunday – 4/25


Port Members,

When you have a free moment please respond to the survey below. We are looking forward to launching some new programs and would love your input.

The Port – CrossFit


Warm-up (No Measure)

2 Rounds:

10 Scap Pull-Ups

10 Scap Push-Ups

5e Single Arm Ring Rows

10 Push-Up to Pike

5 Strict Pull-Up + Knee to Elbow

5 Tempo Barbell Strict Press (30X1)


Metcon (Time)

For Time:

75 Burpees

20/15 Cal Bike

10 Rope Climbs

50 Burpees

20/15 Cal Bike

5 Rope Climbs

25 Burpees

20/15 Cal Bike


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