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 21, 2020

CrossFit 10/21/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
EMOM12 HSH UB Pull Ups (4 Rounds for reps)
EMOM12

1) 45s Handstand Hold
2) Max Unbroken Pull Ups
3) Rest

Score is each round for reps (4 rounds)
1s = 1 rep

Rx+: With Vest
Int:
30s Hold
Banded Pullups

Beg:
Pike Hold
Unbroken Ring Rows (No Rest at the bottom)

Metcon
Rope Climb Annie (Time)
50-5-40-4-30-3-20-2-10-1

Double Unders
Sit Ups
Rope Climbs

(50 Dubs, 50 Sit Ups, 5 Rope Climbs, then 40 Dubs, 40 Sit Ups, 4, etc.)

Cap: 20 minutes

Intermediate

1/2 Successful Dubs
Sit Ups
Rope Climbs to 12′ mark

Beginner

Single Unders x2
Sit Ups
Rope Walk Ups x3