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)

2 ROUNDS

:30 Bike (EZ-Mod)

15 Jumping Jacks

10 Scap Pull-Ups

2 ROUNDS

:30 Bike (Mod-Hard)

5/5 SA Ring Row*

5 Hanging Knee Tucks

*Option to switch to 10 Alt Ring Rows in the 2nd Round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice J-Technique for Rope Climbs

(No Measure)

Workout

Metcon (Time)

FOR TIME*

100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)

Crossbody Mountain Climbers

(No Measure)