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!
HERO WEEK May 24-28, 2021
Holiday Hours for Memorial Weekend
Closed Saturday May 29- Monday May 31.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 SETS FOR QUALITY

500m Row or 400m Run (EZ Pace)

20 Alt. Plank Shoulder Taps

10 Alt. Bodyweight Lunges

5 Tempo Barbell Strict Press (30X1)

3 Broad Jumps

-No rest b/t Sets-

Strength

Metcon (Weight)

4 SETS

8/8 Back Rack Reverse Lunges (Athlete Choice, Building)

20 Hollow Rocks

1:00 Plank Rotations

-Rest 2:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Push Press (95/65)|(65/45)

10 Back Rack Lunge

10 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

KG SB: (15/10)|(10/5)