Monday

20
Jun

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 – CrossFit

View Public Whiteboard

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