Tuesday

14
Jun

Tuesday

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)

2 ROUNDS

10/8 Cal Row or 8/6 Bike

25 Single Unders

7 Barbell Strict Press w/ :01 Pause OH

Into…

1 ROUND

12 Alt. Back Rack Elbow Punches

10 Up-Downs

8 Barbell Push Press

6 Tall Jumps w/ :01 Pause in Catch*

*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.

Review complex

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Push Jerk

+

1 Split Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50-50-50-50

Double Unders

40-30-20-10

Cal Row

10-10-10-10

Push Jerk (115/75)|(95/65)

*Alt. Cal Option: 30-20-10-5

*Bike Cal 25-20-15-8

(Score is Time)
*15 min cap

*unbroken or one break of the push jerk

RX+

135/95

Scaled

75 SU

Fewer cals

Less weight