Sunday – 1/30


The Port Open details have been emailed to you! Check it out and register here –

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link –

LAST DAY to receive 40% off your first order using the code: theport40. More details have been emailed to you!

The Port – CrossFit


Warm-up (No Measure)

Banded Shoulder Mobility

Seated Straddle Reach Through + Lying Figure 4 Stretch

+ 2:00 Bike

Into 3 Rounds:

5e Hang DB Muscle Snatch + Strict Press

10t Step-Ups

10 Tuck-Ups


A1: DB Strict Press (3 x 10 @ 2121)

A2: Bent Over Row (3 x 10 @ 2121)

Barbell Rows

A3: Hanging Knee Tuck (3 x :30)


Metcon (3 Rounds for time)

3 Sets:

3 Rounds:

12t DB Snatches

12 Box Jumps

12/10 Cal Bike

Rest 2:00 Between Sets.

(9 Rounds Total)
Athlete’s Choice on weight and box height.

Start typing and press Enter to search