Monday

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)

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 (225/155)|(155/105)

25 Sit-Ups

35 Double Unders*

*Option for “Unbroken” Double Unders.

(Score is Time)

KG BB: (100/70)|(70/55)

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