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!
HERO WEEK May 24-28, 2021
Holiday Hours for Memorial Weekend
Closed Saturday May 29- Monday May 31.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Groiners

10 Jumping Squats

Into…

2 ROUNDS

5 PVC OHS

20 shoulder taps

10 glute bridges

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Tempo OHS (2111) (Building)*

MIN 2 – 1-3 Bar/Ring Muscle-Ups/30 sec Ring Support Hold/Jumping BMU/Strict C2B /Pull Up

*Build to Heavier than Workout Weight. Bar comes from the floor

*Pick a challenging option for the gymnastics

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Bar or Ring Muscle-Ups

18 Overhead Squats (95/65)|(75/55)

*13 min cap

(Score is Time)

OPTION 1: Jumping Ring/Bar Muscle-Up

OPTION 2: Strict C2B/Pull-Up

OPTION 3: Burpee Pull Up/RR
RX+

115/75

Scaled

Less weight

Front squat if cannot OHS

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