Sunday – 11/21

The Port – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Row

10 Step-Ups – Box Jumps

10 Close Grip Box Push-Ups

Bodybuilding

Metcon (Weight)

3 Rounds:

100ft Farmers Carry AHAP

15 DB Upright Rows

15 DB Lying Rolling Tricep Extensions

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

1,000m Row

50 Box Jump Overs

100 Sit-Ups

500m Row

25 Box Jump Overs

50 Sit-Ups

Every 2:00, not including 0:00, 10 Slam Balls (30/20)(20/15).

If you get all the way through, start back at the top.


Matt

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