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

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Warm-up

Warm-up (No Measure)

4:00 Bike or Row (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

10 Alt. Groiners

5 Bootstrappers

10 Alt. Reverse Lunges (Barbell Optional)

5 Good Mornings

10 Alt. Elbow Punches

5 Shoulder Press w/ :01 Pause at the Top

Workout

Metcon (Time)

FOR TIME*

20 Back Squat (185/135)|(135/95)

30 Hand Release Push-Ups

30 Front Squats (135/95)|(95/65)

30 Hand Release Push-Ups

40 Overhead Squats (115/75)|(75/55)

30 Hand Release Push-Ups

50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (60/42.5)|(42.5/30)

KG BB 3: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Quads / Hammies Roll

(No Measure)