Wednesday

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

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Warm-up

Warm-up (No Measure)

3 SETS

25ft Toe Walk

25ft Heel Walk

25ft Duck Walk

25ft High Skip

Into…

3 SETS

100m Jog*

5 Inch Worm + Push-Up

20 Pike Shoulder Taps

*Focus on Shoulders back & down away from the ears, arms relaxed.

Workout

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

20 Empty Barbell Curls

20 Supinated Bent Over Rows

-Rest 1:30 b/t Sets-

(No Measure)