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The Port – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6:
250/200m Row
30 SU or DU
20t Step-Ups
+ Runners Lunge, Couch Stretch, Bretzel
Workout
Metcon (AMRAP – Reps)
AMRAP 14:
40 Double Unders
10 Single DB Suitcase Hold Step-Ups (50/35)
20 Sit-Ups
While 1 person works, the other accumulates calories on the rower.
Score is total reps + cals.
Finisher
Metcon (No Measure)
3-5 Rounds:
15 Banded Scap Squeezes
10e Bicep Curls*
1:00 Weighted Elevated Plank Hold
*Curl 1 arm at a time. The non-working arm is still holding onto a DB.
Coach Tom
