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 (No Measure)
5-7min General warm up
10mins Burgener warm up for the PC+Push jerk.
Specific warm up:
Start Weightlifting to 10# heavier than what you will use for the wod.
Goal is to get the first 3-4 rds UB or all if possible. Try not to do just singles.
Running Grace (Time)
6 RFT
400m Run
5 Clean and Jerks 135#/95#
RX+ 155/105
30min Time cap
Scaled:
4-6rds
200m Run
5 C&Js @ lighter loads
Accessory Work
Core Tabata: (complete on your own, then MOB)
4-5sets of 20s w/10s r
-Sit ups
-Reverse crunches
-front plank side crunches
-ALT V-Ups