The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 min Jump Rope
+ 2 Rounds
10 Hollow Snaps
10 Supermans
5e DB Thruster
Skill
Metcon (No Measure)
EVERY 2:00 x 5 SETS*
3-5 Strict Knees to Chest
3 Perfect Kip Swings
3-5 Toes to Bar
20 Double Unders
*Each set should last no longer than 1:30.
Burn Strength
Burn: Metcon (No Measure)
EVERY 2:00 X 5 SETS*
:30 Hollow Rig Hang
10 Kip Swings
10 Slow, Controlled Leg Lowers
10 Tuck-Ups
*Each set should last no longer than 1:30.
Workout
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Burn WOD
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
