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
Warm-up
Warm-up (No Measure)
FOR QUALITY
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows
Optional Skill Session
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict or Kipping RMU Transitions
(No Measure)
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 12/10 Cal Row
MIN 2 — 10/7 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
7 Rower Hamstring Curl
7 Rower Pike-Ups
-Rest as needed b/t Sets-
(No Measure)