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 February 11, 2021

CrossFit 2/11/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
10 EMOM DU, 1RC (AMRAP – Reps)
10 Minutes EMOM
Min 1: 60 Double Unders
Minute 2: 1 Rope Climb

If able to perform 100+ consecutive Double Unders consistently, try Rx+

Rx+
Max Triple Unders

Int:
30 Double Unders
1 RC to 12′ line

Beg:
60 Singles or practice doubles
Practice footwork on box

Score is TOTAL reps completed

Metcon
FT 400m Runs, Desc Pistols, Asc Jump Rope (Time)
For Time

400M Run
40 pistols
150 single unders
400 Run
30 pistols
75 Double unders
400 Run
20 pistols
25 triple under

Cap: 15 minutes

For all scalings, make sure to have the jump rope options progressively become more difficult.

Ex: 50 Singles- 100 Singles – 150 Singles

Ex: 150 Singles – 75 Double Under – 150 Double Unders

Int: 300m Runs, Assisted pistols

Beg: 200m Run, Box Pistols