Friday

17
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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

12/10 Cal Row

50 Single Unders

10 Barbell Strict Press w/ :01 Pause OH

Into…

2 ROUNDS

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.

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 (155/105)|(115/75)

*Alt. Cal Option: 30-24-15-8

(Score is Time)

KG BB: (70/55)|(50/35)