9
May
Monday
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
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
25 SU
8 MedBall Lunges
6 MedBall G2OH
-Rest 1:00-
AMRAP x 3 MINUTES
7 Single Ring Ring Rows
6 Kip Swings
5 Wall Ball Thrusters
Strength
Back Squat (6-4-4-2*)
*Build to a Moderate-Heavy 2-Rep.
*15 min clock
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups
*Complete 50 DU or 75 SU after each set (Ex: 40 WB 20 Pull Ups 50 DU)
(Score is Rounds + Reps)
Scaled
Banded Pull Ups/RR
RX +
C2B