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 – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike or Row

Into…

2 ROUNDS

8 Scap Pull-Ups

8 Tuck Ups

8 DB Bent Over Row

8 Up-Downs*

*Perform 8 Burpees in the second round.

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Ups/TTB

*Focus on Hips to Bar

*If its a big class partner up and share a spot on the rig

(No Measure)

Workout

Metcon (Time)

FOR TIME

72/58 Cal Bike or 100 cal row

48 Toes to Bar

24 Renegade Row (35/25)|(25/20) *no push up (L/R=1)

12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

*20 min cap

(Score is Time)

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

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up
RX+

50/35

Scaled

Fewer cals

HKR/Reverse Crunches

Less weight