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

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Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Samson Stretch

Into…

3 SETS*

5 Light DB Strict Press

8 Inch Worms (No Push-Up)

10 Alt Box Step Ups

*Progress to 5 Box Jumps for Set 3

Strength

Metcon (AMRAP – Reps)

EMOM x 12

Min 1- 10-12 Matador Dips (RX+ ring dips)

Min 2- 10-12 DB Bent Over Row

Workout

Metcon (Time)

FOR TIME

30 Box Jumps (24/20)

40 DB Shoulder to Overhead (35/25)(25/20)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

*12 min cap

(Score is Time)
RX+

50/35

Scaled

Less weight

Lower box

15-20 box jumps

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