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

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Metcon (No Measure)

30min EMOM

30s work/30s rest

0-5mins- Sandbag Zurcher squats 100/75 or 75/50#

5-10mins- Incline DB Press 50/35# 35/20#

10-15mins- Ring/matador dips

15-20mins- Flutter kick crunches

20-25mins- SL KB RDLs

25-30mins- Banded Bicep curls

**5mins per station then rotate.
scale movements as needed. Use a band on the rings/matador if you need to.