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)
2 ROUNDS
15 Jumping Jacks
10 Scap Pull Ups
5 BB Strict Press
Into…
2 ROUNDS
10 Alt Step Ups
10 Tuck Ups
5 Inch worms
Strength
Push Press (4×3)
12 min clock
*Keep weight moderate. Goal is to work up 20-30lbs heavier than workout weight
(Score is Weight)
Workout
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Scaled
Less weight
HKR