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)

General warm up

6-8 min

Barbell prep

10-12 min

Metcon

Metcon (Time)

Teams of 2

Buy In: 800m run w/partner

Into..

20 rounds

6 deadlifts (115/85)(95/65)

5 Hang Power Cleans

4 Shoulder to Overhead

3 Lateral Burpees

*complete 1 full round before switching out

*pick a weight you can move through the reps within 1 min. Aim for unbroken

*25 min cap
RX+

135/95

Scaled

400m-600m run

Less weight

12-15 rounds