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!
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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Crossbody Mountain Climbers

15 Slam Balls

10 PVC Passthrus

10 Scap Pull-Ups*

5 Burpees

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

8 Power Snatch (95/65)|(65/45)

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

4 Power Snatch (135/95)|(95/65)

8 Toes to Bar

(Score is Rounds + Reps)

KG BB1:(42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)