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 – VU FBB

View Public Whiteboard

Functional BodyBuilding

Metcon (AMRAP – Reps)

EMOM x 20

45 sec work/ 15 sec rest

Min 1- Standing DB Strict Press (35/25)(25/20) RX+ 50/35

Min 2- Strict Pull Up/Banded Strict Pull Up/RR

Min 3- Push Up

Min 4 & 5- Rest
Pick a weight/ variation you can do big sets within the 45 sec window. Modify the push ups to knee’s if needed.