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No Sweat Intro

Burg CrossFit North is the best fitness facility in the Tyrone area! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit North, 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!

(727) 205-7551 7490 30th Ave N
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Burg CrossFit North

CrossFit August 27, 2019

CrossFit 8/27/19

Warm-up
Warm Bike Squat HSW
2 Rounds
15/12 cal Bike
10 lunge and twist
10 Squats with plate out front 15/10
20s Handstand hold

Skill
16 EMOM Cal Bike, HSW, DU (4 Rounds for reps)
Every Minute for 16 minutes
Minute 1: 15/12 Cals Bike
Minute 2: Max distance Handstand Walk
Minute 3: 15/12 Cals Bike
Minute 4: Max Double Unders

Int:
12/10 cals
Max HSW (no 5ft increments required)
Max Doubles

Beg:
10/8
Max Shoulder Taps
(Max Singles)

The intended stimulus of this EMOM is to work on advanced gymnastics while under fatigue. Choose a calorie value that you can complete the first round in under 45 seconds.

Record total distance + total double unders completed EACH ROUND

(ex. 100ft + 100 DU = 200 reps)

For Rx, Handstand Walk MUST be completed in 5ft increments

Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

This Open workout was originally NOT given a Scaled variant, so you may choose to stick with Rx or feel free to scale as needed.

Scaled:
150 Wallballs 14/10
90 Singles
30 Chin over bar Pull-ups

Homework
Hook grip and cycling.

https://www.youtube.com/watch?v=Twexifzz238

https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling

Monday: Attend class
Tuesday- Thursday: EMOM 10 minutes 3 Squat Clean Thrusters (start light on monday and build weight every day). Focusing on regripping hook-grip

Friday: Test out Heavy 3 Cluster

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