Friday

6
May

Friday

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)

3 SETS

20 Banded Pull-Aparts

10 Banded Pass Thrus

20 Jumping Jacks

Into…

3 SETS

8/8 Single Arm ½ Kneeling DB Press

8/8 Single Arm Sumo Deadlift

25ft High Skip

25ft High Knees

25ft Butt Kickers

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 DB Floor Press (Athlete Choice, Building)*

MIN 2 – 45 sec wall sit

*Start Light and Build to Heavy Set of 8

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Alt. DB Snatch + Push Press (35/25)|(25/20)*

200m Run

*1 Rep = 1 DB Snatch then Lower DB to same side Shoulder for Push Press

(Score is Rounds + Reps)
RX+

50/35

Scaled

Less weight

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