Friday

17
Jun

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)

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)