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 – CrossFit
Metcon (Time)
4 Person Team wod
For time:
-200m Tire Flip
-800m Sled Push (250/170#. scale as needed)
-200 pull ups (2 working at a time)
-300 push ups (2 working at a time)
-400 Air Squats (2 working at a time)
**2 athletes at a time flipping the tire and change out after each rep.
**2 athletes push the sled while two athletes Farmers carry DBs/KBs (50/35#). switch as needed
Butcher sled weight is-70#
Rogue Sled weight is- 100#
scaled do half of everything and weights will be 185/125# sleds, DBs/KBs 35/20#
40min time cap
in case of rain…
For time:
-150 KBS 70/53# (1person at time-sets of 10)
-150 Sandbag 2 shoulder. (1person at time-sets of 10)
-200 pull ups (2 working at a time)
-300 push ups (2 working at a time)
-400 Air Squats (2 working at a time)
40min time cap