Friday

10
Jun

Friday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into…

2 rounds

10 Alt. Groiners

10 Bootstrappers w/ :03 pause in the bottom

10 Alt. Reverse Lunges

10 Alt. Elbow Punches (PVC)

5 Tempo Front Squats (3211)

Strength

Front Squat (5-4-3-5-4-3)

*20 min

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

100 Double Unders

15 Front Squats (115/75)|(95/65)

100 Double Unders

10 Front Squats (135/95)|(115/75)

In Time Remaining…

AMRAP of…

50 Double Unders

5 Front Squats (155/115)|(135/95)

(Score is Rounds + Reps)
RX+

135/95

155/105

185/135

Scaled

Less weight

1.5 to 1 ratio for SU