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 20, 2020

CrossFit 4/20/20

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

Click here to find any of our previous recorded classes or videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit

Click here for the WOD stimulus of the day!
https://www.youtube.com/watch?v=pJtfgGmR5vw

Warm-up
Warm-up
400m Run
3 Rounds
10 Bird Dogs
10 Single Leg RDL (each leg)
10 Jumping Squats

Skill
Tempo Deadlift (3 reps)
EMOM for 15 minutes
3 Tempo Deadlifts

3 Second Descent, same weight throughout

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Asc Reps
3 Overhead Squats (Light)
3 Hollow Rocks
6 OHS
6 Hollow Rocks
9…
9…

Add 3 reps after each round

Think of light as 95/65

INT/BEG:
Front Squats
Knee Tuck Hollow Rocks