Coach Lacy’s BIrthday WOD!


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!—>
You will be rewarded for your efforts. Thank you for your continued support!

CrossFit VU – CrossFit

View Public Whiteboard

Warm up

Coach led warm up

Partner Metcon

Metcon (Time)

TEAMS of 2

5 rounds

15 power snatch (95/65)(75/55)

20 TTB

21 KBS (53/35)(35/26)

Cash Out: 38 synchro burpees

**Switch to thrusters on round 2 & 4

Partition as needed

22 min cap

Less weight

HKR/Reverse crunch


Metcon (No Measure)

Bi’s and Tri’s!!

4 Supersets

10/10 alt DB Hammer Curls

10/10 Overhead DB Tricep Ext

-rest :30 between supersets-

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