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 8, 2020

CrossFit 4/08/20

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 minutes cardio

Perform 30 seconds of each movement
Arm Circles
Hugs
High plank (on hand)
Air Squats
Inch worms

Superset
20 minutes to complete
Single Arm DB Row (5×10-15 reps/arm)
Push-ups (5x Max Effort)
Once you finish your bent over rows on both arms, go directly into a max effort set of push-ups.

No resting in the top of bottom. Once you stop for any noticeable amount of time (3 seconds or so) that ends your set.

Metcon
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Cap: 7 minutes

For the shuttle run, you will measure out a 50 yard distance. You will run down and back 2 times to get your 200 yards