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

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

5 Down-Dog to Up-Dog

10 Groiners

Into…

2 ROUNDS

4/4 Split Squats

6 Wall Ball Front Squats

6 Wall Ball Push Press

10 Elbow Punches

Strength

Metcon (Weight)

4 SETS

12/12 DB Suitcase Bulgarian Split Squats*

*All performed at Moderate weight

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15 Wall Balls (20/14)|(14/10)

10 Hang Power Clean (115/75)|(75/55)

5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)