Announcements

COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
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)

AMRAP x 5 MINUTES

12 Alt Groiners

10 Bootstrappers

8 Inch Worms (No Push-Up)

:30 Jumping Jacks

Into…

AMRAP x 5 MINUTES

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slam Balls

10 Alt Lunges

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

20 Slam Balls (30/20)|(20/10)

20 Slam Ball Walking Lunges*

*Slam Ball held in a bear hug.

(Score is Time)

KG SB: (15/10)|(10/5)
Scaled

200m run

12-15 slam ball/lunges

Finisher

Metcon (Time)

FOR TIME

100 russian twists w/slam ball

(Score is Time)