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 – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

20 SU

8 Slam Ball Deadlifts

5/5 Single Ring Row*

12 Tuck-Ups

100m Jog

Skill

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Rope Climb Technique

(No Measure)

Workout

Metcon (AMRAP – Reps)

On the 4:00 x 5 sets

3 Rope Climbs

200m run

15 slam balls (Athlete Choice)

Max DU/SU in remaining time

(Score is Reps)

*split up if its a big class and one group start on the run; one group start on slam balls

*goal is to have :30 to 1 min on the jump rope. Scale accordingly

*keep the rope climbs and the run under 1:30
RX+

Legless Rope Climb

Scaled

Supine to Stand or 5/5 SA Ring Row

100m run

Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 plank

MIN 2 – :45 Hollow Flutter Kicks

(No Measure)