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

View Public Whiteboard

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.

(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

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