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 4 MINUTES

10 Scap Push-Ups

10/10 Single Leg Romanian Deadlifts

20 Shoulder Taps

Into…

AMRAP x 4 MINUTES

5 Push-up to Pike

10 Up-Downs

10 Alt Step-Ups

Strength

Bench Press (10-10-10)

3 SETS FOR QUALITY

10 Bench Press (Athlete Choice, Mod-Heavy)

10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES*

2-4-6-8-10-etc…

Up-Down Box Jumps (30/24)

*Perform 2 Wall Walks after each full Set

(Score is Reps)