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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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 BB Good Mornings

10 Hollow Rocks

:10 Bar Hang

Into…

2 ROUNDS

8 BB RDL

8 BB Bent Over Row

8 Scap Pull-Ups

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*

MIN 2 – 5 Tempo Deadlift (21X1)**

*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill

**Building to or above workout weight

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
18 min cap

RX+

205/145

Scaled

Pull Ups/RR

Less weight

10-12 reps

200m run