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)

EMOM x 9 MINUTES

MIN 1 – :45 Bodyweight Good Mornings*

MIN 2 – :45 Push-Up to Pike

MIN 3 – :45 Single DB Bent Over Row

*Add Single DB for 2nd + 3rd rounds.

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS FOR QUALITY

AMRAP x 6 MINUTES

10 DB Floor Press (50/35)|(35/20)

8 Strict Pull-Ups

6 Sumo Deadlifts (Athlete Choice, Heavy)

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Finisher

Metcon (Time)

FOR TIME

100 Single DB Glute Bridges*

*DB rests on the hips.

(Score is Time)