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
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)