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!
Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf.

CrossFit VU – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

3-5min Rounds

min 1- Row cals

min 2- Burpees

min 3- WBS 20/14# (on wall)

min 4- Dumbbell/Kettlebell Snatch 50/35#

min 5- Pull ups

rest 1min b/t rounds

*score is total reps per round
Scaled:

3-5min Rounds

min 1- Row cals

min 2- Burpees

min 3- WBS 14/10# (on wall)

min 4- Dumbbell/Kettlebell Snatch 35/20#

min 5- Ring rows or bent over rows

rest 1min b/t rounds

RX+

-Chest 2 bar pull ups or Muscle ups bar or ring

-DB/KB Snatch 70#