Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port – CrossFit
Warm-up
PVC Shoulder Mobility + Lax Ball Smash
AMRAP 5:
5 Each Arm DB Deadlift
5 Each Arm Hang DB Snatch + Press
5 Jump Squats
Strength
Snatch Complex (Every 1:30 X 6 Sets; Building)
1 Snatch Pull + 1 Power Snatch + 1 OHS
Burn Strength
A: Seated DB Strict Press (3 X 10 )
Superset with: 3 X 10 Front Raise + Lateral Raise
B: DB RDL + Bent Over Row (4 X 8)
Workout
AMRAP 15:
1 Power Snatch
2 Box Jumps (30/24)
4 HSPU
Burn WOD
AMRAP 15:
4 Dbl DB Hang Muscle Cleans
8 Dbl DB Push Press
12 Box Jump, Step Downs
Caitlin
