No Sweat Intro

The best fitness facility in Sunbury, OH! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit Sunbury, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(740) 217-4077 198 North Columbus Street
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Burg CrossFit Sunbury

BurgFit February 17, 2021

BurgFit 2/17/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
FR 100m carry, 30 burpees, RC, Renegade, Jump Lunge, amrap cindy (AMRAP – Reps)
For Total Reps completed

100m Double DB Front Rack carry 35/20s
30 Burpees
4 Rope Climbs
40 Jump Lunges
4 Rope Climbs
40 Renegade Row 35/20s (20 each side)
4 Rope Climbs
40 Jump Lunges
4 Rope Climbs
30 Burpees
100m Double DB Front Rack carry

Rx+
50/35s

In remaining time perform:
AMRAP
5 Pullups
10 Push-up
15 Squats

Score is total reps completed
(finishing part 1 of workout = 396 reps)

Cap: 35min

Int:
20/10’s
Normal lunges
2 Rope Climbs
Assisted pullups (in the AMRAP)

Beg:
Sprawls
6 Rope Walk-ups

Knee push-ups
Ring rows