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 – NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES (Flow)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretches
10 Lunge w/ Thoracic Twist
Immediately into…
AMRAP x 5 MINUTES (w/ empty bar, EZ pace)
10 Alt. Elbow Punches
10 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 15:00 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)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
8 SETS FOR TIME*
7 Unbroken Bear Complex* (115/75)|(75/55)
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.
(Score is Time)
KG BB: (50/35)|(35/25)