Saturday

21
May

Saturday

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)

Active Stretching

3-5 min

Barbell/gymnastics Prep

10-12 min

Metcon

Metcon (Time)

Teams of 2

21-15-9-6

Clean & Jerk (115/85)(95/65)

Pull Ups

Into…

21-15-9-6

Front Squat

TTB

Into…

21-15-9-6

Front Rack Reverse Lunges (each leg=1 rep)

Lateral Burpees

*Run 200m together after each completed couplet (ex: 27-21-15-9 then run the 200)

*partition as you wish

30 min cap
RX+

135/105

Scaled

Less weight

RR

HKR/Reverse Crunches