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 17, 2020

crossfit 4/17/20

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
3 Rounds:
10 PVC Good Mornings
10 PVC Back Squats
10 PVC Behind the neck strict press
10 Overhead Squats

Skill
Snatch Complex (3HPS, 2PS, 1 Full) (Heavy Set of the Day )
3 Hang Power Snatches
2 Power Snatches
1 Squat Snatch

Touch and Go, if you let go before completing all reps the complex is over.

This is a lot of reps go LIGHTER and focus on speed and technique.

20 min to build to heavy complex

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200m Run
10 Alternating DB Snatches