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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inch Worms + Push-Up

10 Step Overs

15 Jumping Jacks

20 Shoulders Taps

10 hollow rocks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18

12 Hand Release Push-Ups

15 Box Jump Overs (24/20)

20 alt V ups

200m run

(Score is Rounds + Reps)

Cool Down

Metcon (No Measure)

ROMWOD