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
Warm-up
Warm-up (No Measure)
2:00 Row or Bike
Into…
2 ROUNDS
20 Singles
10 Groiners*
5 Push Up to Pike
10 Elbow Punches
*Perform 10 Air Squats in the second round.
Barbell Prep for Complex
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Front Squat
+
1 Thruster
+
1 Push Press
(Score is Weight)
*From the floor
Workout
Metcon (Time)
FOR TIME
80 Double Unders
30 Thrusters (75/55)|(65/45)
500/400m Row
30 Thrusters
80 Double Unders
-Time Cap 12:00-
(Score is Time)
Scaled
Less weight
120 SU
15-20 thrusters
250/200m row row