Saturday

9
Apr

Saturday

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

View Public Whiteboard

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)