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 – NC60
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
3:00 Bike
Immediately Into…
AMRAP x 7 MINUTES (With a light KB)
2/2 Unbroken KB Complex* (R/L)
10 Strict Sit-Ups (Hands behind the head)
*1 Complex = 2 Single Arm KB Deadlift + 3 KB Hang Clean Lunges (Like receiving a Squat Clean but in a lunge)
Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
ON A 4:00 RUNNING CLOCK…
30/24 Cal Bike
25 Sit-Ups
Max Russian KB Swing in Time Remaining (70/53)|(53/35)
-Rest 1:00 b/t Sets-
(Score is Reps)
KG KB: (32/24)|(24/16)
Optional Finisher
Metcon (Weight)
4 SETS FOR QUALITY
20 Alt. DB Hammer Curls
1:00 Plank
-Rest as Needed b/t Sets-
(Score is Weight)