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

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES (Flow)

10 Alt. Groiners

10 Bootstrappers

10 Alt. Samson Stretches

10 Lunge w/ Thoracic Twist

Immediately into…

AMRAP x 4 MINUTES (w/ empty bar, EZ pace)

10 Alt. Elbow Punches

5 Hang Muscle Cleans

5 Front Squat

5 Strict Press

5 Back Squat

Strength

Bear Complex (Heavy Complex )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 12:00 RUNNING CLOCK…

Build to a Heavy Bear Complex

Workout

CLOUDKICKER (Time)

5 ROUNDS FOR TIME

5 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)
*30 min cap

RX+

135/95

Scaled

Less weight

200m run

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