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
Warm-up
Warm-up (No Measure)
Halo…
Into..
2 rounds
10 Alt Groiners
12 Alt Cossack Squats
14 bird dog
Strength
Back Squat (5×3)
20 min clock
*Aim to beat your 3 rep from 6/4
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-10-5-10-15
Hang Power Clean (95/65)|(75/55)
Back Squat
*Perform 5 Up-Downs every 2 min including 3,2,1 go
* 11 min cap
(Score is Time)
RX+
115/85
Scaled
Less weight
10-5-3-5-10
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll lower body
(No Measure)