Sunday – 3/6

The Port – CrossFit


Warm-up (No Measure)

2 Rounds:

250m Row

20 Walking Lunges

10 Push-Ups


2 Rounds:

:20 Hollow Hold

10 Superman Lifts

10t Single DB Hang Clean and Jerks

+ Full-Body Mobility Prep for the WOD


Metcon (Time)

For Time Under a 35min CAP:

4 Rounds:

500m Row

12t Double DB Box Step-Overs

16t Single DB Plank Pull Throughs

Rest 2:00

2 Rounds:

1000m Row

24t Double DB Box Step-Overs

32t Single DB Hang Clean and Jerks


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