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)

AMRAP x 5 MINUTES

10/10 ½ Kneeling Single Arm DB Strict Press

8/8 Single Arm DB Turkish Sit-Up

4/4 Single Arm DB OH Lunge*

*DB in Hand Opposite of Lunge Leg

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

1000/800m Row

5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)

20/20 Single Arm KB or DB Hollow Body Flutter Kicks

25 Plate Ground to Overhead (45/35)|(35/25)

-Rest 2:00 b/t Sets-

(No Measure)

Optional Finisher

Metcon (Time)

4 ROUNDS FOR TIME

100m Shuttle Run (25m Increments)

30 Russian Twists (Weighted Optional)

(Score is Time)