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)

AMRAP x 3:00

30 Crossbody Mountain Climbers

20 Jumping Jacks

10 Scap Push-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

5 Up-Downs

5/5 SA Russian KB Swings

5 Push-Ups

Strength

Deadlift (8-8-6-6)

8-8-6-6

Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Optional Finisher

Metcon (No Measure)

3 SETS

15 Diamond Push-Ups

15 DB or BB Skull-Crushers (Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)