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)

AMRAP x 8 MINUTES

100m Run

10 DB Curl + Press

5 Inch Worm to Squat*

20 Shoulder Taps

*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Alt. DB Gorilla Row (Athlete Choice)

12 DB Floor Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.

(Score is Time)

DB KG: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper/Middle Back

(No Measure)