Thursday

2
Jun

Thursday

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!
Summer time Sexy 6 week challenge starts Monday June 7th. Get signed up before Friday June 4 for pics, scans and all nutrition info need from the private group!! Sign up on the roster by the white board on shelf.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS

:30 Bike (EZ → Mod → Hard)

8 Scap Pull-Ups

10 Single Ring Row*

12 Tuck-Ups

100m Jog

*2 Hands on 1 Ring (hand over hand) and pull towards the chest.

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climb Technique

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – 3 Rope Climbs + Max Cal Bike

MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Max Alt. Sit-Thrus

MIN 2 – :45 Hollow Flutter Kicks

(No Measure)