Announcements
COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
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)
ON A 10:00 RUNNING CLOCK
500/400m Row (EZ Pace)
Immediately Into…
10 Bootstrappers
20 Alt. Groiners
10 Push-Up to Pike
20 Air Squats
10 Inchworms w/ Push-Ups
20 Wall Ball Front Squats
10 Wall Ball Shoulder Press
20 Wall Balls
Workout
“STRAIGHT 100.” (Time)
FOR TIME
20 Cal Row
15 Wall Balls (20/14)|(14/10)
15 Box Jumps (24/20)
20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
20 Cal Row
25 Wall Balls (20/14)|(14/10)
25 Box Jumps (24/20)
20 Cal Row
-20:00 Time Cap-
*15 cal bike
Scaled
Cut down the cals
Lower box
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
100 Cal Row
100 Wall Balls (20/14)|(14/10)
100 Box Jumps (24/20)
*P1 works while P2 Rests. Split work as needed.
(Score is Time)
KG WB: (9/6)|(6/5)