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 19, 2020

CrossFit 10/19/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Superset
Hip extensions (5×20 reps)
Single leg deadlift (5×8/per leg building in weight.)

Metcon
4RFT 200 run 10 KB 10 PU 10 Varying Barbell (Time)
4 Rounds for Time

200m Run
10 KB Swings 53/35
10 Pull Ups
10 Barbell Reps (see below)

Round 1:
10 Push Press 95/65

Round 2:
10 Thrusters 115/85

Round 3:
10 OH Squats 135/95

Round 4:
10 Front Squat 185/135

100m = 1 rep

Cap: 16 minutes

Scale weights to allow increases in weights each time you move to the next barbell item.

Int:
35/26
Jumping Pullups

Beg:
100m Run
10 KB swings 26/18
10 Ring rows