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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

2 ROUNDS

20 Singles

10 Groiners*

5 Push Up to Pike

10 Elbow Punches

*Perform 10 Air Squats in the second round.

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)

Workout

Metcon (Time)

FOR TIME

120 Double Unders

40 Thrusters (75/55)|(65/45)

500/400m Row

40 Thrusters

120 Double Unders

-Time Cap 10:00-

(Score is Time)

BB KG: (35/25)|(30/20)

()