Sunday

8
May

Sunday

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

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

30 Banded Pull-Aparts

20 Banded Overhead Press

20 Banded Face Pulls

10 Push-Up to Pike

10 Perfect Renegade Rows (Light)

Hollow Hold in Time Remaining…

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 3 MINUTES

3 Strict Pull-Ups

3 Strict HSPU

-Rest 1:00-

AMRAP x 3 MINUTES

Max Renegade Rows (Athlete Choice)

-Rest 2:00 b/t Sets-

*Each Set is 6:00 of Work Plus 1:00 Rest. Rest 2:00 b/t each of the 3 Sets.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU OPTION 2: Seated DB Strict Press

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY*

1:00 Double DB Seated Front Rack Hold

30 Russian Twists (Weight Optional)

-Rest as needed b/t Sets-

*Immediately after the Front Rack Hold begin Russian Twists.

(No Measure)

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