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

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

10 Bootstrappers

10 Inchworms w/ Push-Ups

10 Alt. High Kicks

10 Alt. Samson Lunges

5 Box Step-Ups + 5 Box Jumps

Bike in Time remaining…

Strength

Deadlift (3-3-3)

*Start Moderate-Heavy and Build to Heavy.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS*

15/12 Cal Bike

12 Up-Downs

9 Box Jump Overs (24/20)

7 Deadlifts (275/185)|(185/135)

-Rest 1:30 b/t Sets-

*If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality.

(Score is Each Set for Time)

KG BB: (125/85)|(85/60)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

14 ROUNDS FOR TIME*

8/6 Cal Bike

4 Up-Downs

4 Box Jump Overs (24/20)

4 Deadlifts (275/185)|(185/135)

*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.

(Score is Time)

KG BB: (125/85)|(85/60)