Announcements

COFFEE Taste testing from Buzzed Brew Coffee. Crystal will be here Saturday, April 17th at 930 to hand out samples and sell her delicious coffee to those interested. Let help this start up biz get STARTED! We will be selling this amazing cold brewed coffee very soon.
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

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Warm-up

Warm-up (No Measure)

3 rounds

1 min row ( increase pace each rd)

5 push up to pike

8 scap pull ups

10 glute bridges

Into Barbell Prep

5 good mornings

5/5 elbow punches

5 clean deadlift

5 hang power clean (lower each rep)

5 power clean (lower each rep)

Review complex and get athletes to a starting weight

Metcon

Metcon (Weight)

On a 30 min running clock

50-40-30-20-10

Cal Row

* After each row do 1 round of Cindy

Cindy

5 pull ups

10 push ups

15 air squats

*20 min cap on workout

In the remaining time….

Build to a heavy complex

1 power clean + 2 hang power clean
RX +

Squat clean

*40-30-20-10-5 cal bike

scaled

35-25-15-10-5

Ring Rows

Cindy every other round