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
Warm-up (No Measure)
PLAY A GAME → ROWLING!
On a 6:00 Clock…
Can you hit 100m EXACTLY without going over or under? What about 103m?
If you go over, perform 3 Burpees.
If you fall short, perform 10 Sit-Ups.
Metcon (No Measure)
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*
MIN 2 – 8/8 Reverse DB Lunges (50/35)|(35/20)
MIN 3 – :50 Static Hold w/ Weight**
MIN 4 – :50 Static Hold Body Only***
*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Rope or Ring Pull-Up
**Static Hold w/ Weight Options:
Front Rack Hold
Floor Press Hold
**Static Hold Body Only Options:
Pike or HS Hold
KG DB: (22.5/15)|(15/10)