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

CrossFit April 16, 2020

CrossFit 4/16/20

Announcements
Click on the links below to attend the Zoom meeting and join us live for the CrossFit WOD
9:30 AM https://zoom.us/j/609684060
12:00 PM https://zoom.us/j/261919068
7:30 PM https://zoom.us/j/842761928

Warm-up
Warm-up
2 min cardio
2 Rounds:
20 Bird Dogs
20 Shoulder Taps
15 Kang Squats
30s Handstand Hold/Plank

Skill
Shoulder Press (4×10)
Barbell Row (3×10)

Metcon
Metcon (Time)
5RFT:
10 Barbell Thrusters (Light)
20 Single Arm DB Swing
30ft Front Rack Lunge

1 min rest between rounds

27 min cap.

Think of Light as 95/65

DB Swings to Eye level , 10 total per side, do NOT need to alternate.

INT/BEG:
Barbell Lunge