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
Warm-up
Warm-up (No Measure)
400m Group Jog
Immediately Into…
2 SETS
10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)
8 Kang Squats (w/ or w/o barbell)
10 Elbow Punches
Immediately Into…
2 SETS
5 Clean Deadlifts
10 Hang Muscle Cleans
5 Hang Squat Cleans
Extended Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Build to Your Workout Weights
(No Measure)
Workout
Metcon (Time)
FOR TIME
200m Run
20 Squat Cleans (135/95)|(95/65)
400m Run
15 Squat Cleans (155/105)|(115/75)
800m Run
10 Squat Cleans (185/135)|(135/95)
400m Run
5 Squat Cleans (225/155)|(155/105)
200m Run
(Score is Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
KG BB4: (100/70)|(70/55)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
200m Run
40 Squat Cleans (135/95)|(95/65)
400m Run
30 Squat Cleans (155/105)|(115/75)
800m Run
20 Squat Cleans (185/135)|(135/95)
400m Run
10 Squat Cleans (225/155)|(155/105)
200m Run
*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.
(Score is Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
KG BB4: (100/70)|(70/55)