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)

2 ROUNDS FOR QUALITY

20 Crossbody Mountain Climbers

5 Lunge-Lunge-Squats

6 Alt. Cossack squats

7 Burpees

Into…

1 ROUND FOR QUALITY

10 Barbell Back Squats

6 Barbell Front Squats

6 Barbell Strict Press

6 Barbell Thrusters

Strength

Front Squat (5×3)

*20 min clock

*Aim to beat score from 6/11

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

12 Thrusters (75/55)|(65/45)

5 Ring or Bar Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring/Bar Muscle Ups

RMU OPTION 2: Burpee Pull-Ups/Ring Row
11 min cap

RX+

95/65