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
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Single Unders
10 BW Good Morning
10 Deadbugs
10 Glute Bridge-Ups
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good Mornings
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (185125)|(135/105)
25 Sit-Ups
35 Double Unders
(Score is Time)
*15 min cap
RX+
225/155
Scaled
Less weight
70 SU
Fewer rounds