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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 min active stretching

into..

3 ROUNDS

:30 bar hang

10 Hollow Rocks

10 Slam Ball DL

10 Slam Ball Strict Press

Workout

Metcon (Time)

FOR TIME

10-15-20-15-10

Slam Balls (30/20)(20/10)

*100m DB/KB Farmers Carry after each round (athletes choice)

*start and end with the farmers carry

(Score is Time)
Scaled

Less weight

Cool Down

ROMWOD