Announcements

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)

3 SETS FOR QUALITY

10 Hollow Rocks

10 Supermans

10 Scap Pull-Ups

10 Scap Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

8 Pull-Ups

100m Run

8 Burpee to Plate

100m Run

8 DB Push Press (50/35)|(35/20)

100m Run

(Score is Rounds + Reps)

DB KG: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

8 Pull-Ups

8 Burpee to Plate

8 DB Push Press (50/35)|(35/20)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Half Kneeling Plate Around the World

16 Plate Ground to Overhead

:30 Plate Gun Hold

-Rest as needed b/t Sets-

(No Measure)