CrossFit Port Royal Sound – CrossFit

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Warm-up

30/20/30

then

4 Rounds

:15 Hang From Bar

:15 Push Up

:15 Toes to Bar

:15 Push up

Metcon

GRID SCORE

7 Minutes at each Station to complete

Metcon (AMRAP – Reps)

Station #1

80 Seconds

Max Pullups

Rx Plus

Max Muscle Ups

Metcon (Time)

Station #2

20 Thrusters for time (95/65)

Rx Plus

20 Thrusters (135/95)

Metcon (Time)

Station #3

For Time

15 Ground to Overhead (95/65)

10 Bar over Burpees

15 Ground to Overhead

Rx Plus (135/95)

Metcon (Time)

Station #4

8 Modified Rope Climbs

Rx Plus

4 Rope Climbs

Metcon (Weight)

Station #5

2 Rep Max Clean and Jerk

Rx Plus

2 rep max C&J in 20 Seconds

must start laying on floor

Mobility