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
Warm-up (No Measure)
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups
*Progress to 10 Box Jumps for Sets 3 & 4.
Shoulder to Overhead (3-3-3-3*)
*Taken from the rack. Build to a Heavy 3-Rep.
(Score is Weight)
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats
(Score is Time)
BB KG: (70/55)|(50/35)