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)
AMRAP x 8 MINUTES
1:00 Row or Bike
5 Inch Worms (No Push-Up)
10 Step Ups
5/5 Worlds Greatest
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
15/10 Cal Row or 12/10 cal bike
:30 sit ups
15 Up-Down
:30 Plank
15 Box Jumps* (20)
*Step-Down Mandatory
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
ROMWOD
(No Measure)