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!
HERO WEEK May 24-28, 2021
Holiday Hours for Memorial Weekend
Closed Saturday May 29- Monday May 31.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Push Up to Pike

10 Alt. Groiners

5 Barbell Snatch RDL

5 Snatch Grip Push Press (Behind the Neck)

5 Overhead Squat

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK

Build to or Above Workout Weight…

1 Snatch Pull

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Rounds of Snatch Holleyman*

-Rest 2 min-

10 Rounds of Snatch Holleyman

* 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (135/95)|(115/75)

25min cap

(Score is Time)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Seated DB Strict Press
RX+

155/105

Scaled

less weight

6-8 rounds

()