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 – NC60
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
4 Push-Up to Pike
8 Groiners
5 Hang Muscle Clean + 10 Elbow Punches
8 Air Squats
Strength
Shoulder Press (7-5-5-3-3)
7-5-5-3-3
Strict Press*
*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)
(Score is Weight)
Workout
RUN IT BACK (Time)
2 SETS
15-12-9
Thrusters (135/95)|(95/65)
Cal Bike*
-Rest 3:00 b/t Sets-
*12-10-7 Alternate Cal Option
(Score is Total Time)
KG BB: (60/42.5)|(42.5/30)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (L)
(No Measure)