Announcements
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.
https://forms.gle/68SKGoKNFARfiSq18
The Port – CrossFit
Warm-up
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)
Workout
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
Paul
