Friday

10
Jun

Friday

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 – Core30

View Public Whiteboard

Metcon

Metcon (No Measure)

Test Day

Max Plank

*We will retest this at the end of the program

Rest 2-3 minutes

AMRAP 7

3 Alt V Ups

3 Plank rotations

*Add 3 reps every round

Alt V Up Demo

https://youtu.be/cjIUv4kHYB4

Plank Rotation Demo

https://youtu.be/L8bg9P7I9Hc