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 October 12, 2020

CrossFit 10/12/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
10 min EMOM Legless HS Hold (AMRAP – Reps)
Minute 1: 2 Legless Rope Climbs
Minute 2: 45 Second Handstand Hold (freestanding if possible)

Int:
Minute 1: 2 Rope Climbs
Minute 2: 45 second Wall-facing HS hold

Beg:
Minute 1: 4 Rope Walk-ups or 1 Rope Climb
Minute 2: 45 second Pike Hold

Score = Total reps combined (1 second = 1 rep)

Metcon
10RFT 150m Row 15 UB WB 15 WL (Time)
10RFT

150m Row
15 UB Wallballs 20/14
15 Walking Lunges w/ Ball

If the ball is ever dropped during Wallballs or Lunges:

5 Burpee penalty

25 min cap

Int: 15/10

Beg: 8 Round, 10/6#, no ball on walking lunges