Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
12/10 Cal Bike
10 KB Deadlifts
10 Russian KBS
5e Bent Over Rows
10 Box Jumps
Strength
Metcon (Weight)
EMOM X 4:
E: 12e DB Bent Over Row
O: :20 Ring Support Hold
EMOM X 4:
E: 8e DB Bent Over Row
O: :20 Bottom of Ring Support Hold
EMOM X 4:
E: 4e DB Bent Over Row
O: :20 Ring L-Sit Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
50/40 Cal Bike
25 Russian KBS
50t Walking Lunges
25 Box Jump Overs
Madi
