Thursday

9
Jun

Thursday

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)

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)