Announcements

COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
Emerald Coast Throwdown June 25 (set up day) 26 & 27, 2021 at Fairgrounds. We still need lots of volunteers, especially on Sunday. If interested, please sign up here!—> https://swanscoring.com/Volunteer-2/
You will be rewarded for your efforts. Thank you for your continued support!

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Bike (EZ → Mod → Hard)

MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L

Into…

2 SETS

:15 ON/ :15 OFF

MOVT 1 – Hollow Hold

MOVT 2 – Close Grip Active Bar Hang

MOVT 3 – Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Cal Bike

2 Rope Climbs

100m Single KB Suitcase Carry (53/35)|(35/26)

2 Rope Climbs

20 KB Hollow Flutter Kicks*

*L/R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)