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Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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June 2020

BurgFit 7/1/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT: DB DT DU (Time)For Time: 5 Rds Dumbbell DT 35/20 20 DU 4 Rds Dumbbell DT 40 DU 3 Rds Dumbbell DT 60 DU 2 Rds Dumbbell DT 80 DU 1 Rd Dumbbell DT 100 DU 30 min cap 1 Round of DT = 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Rx+: 50/35 Int: 1/2 DU or 2x Singles 20/10 Beg: SinglesThis workout is grip intensive! Choose an appropriate weight!

CrossFit 7/1/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (3x5 @ +70%)MetconFT: 100DU 20 OHS 20 DB Snatch 20 BMU (Time)For Time: 100 DU 20 OHS 115/85 100 DU 20 DB Snatch 50/35 100 DU 20 Bar Muscle Ups 100 DU 16 min cap. Int: 1/2 DU or 2x Singles 95/65 35/20 Chest to Bar/Pullups Beg: Front Squat 20/10 Banded/Ring Rows

CrossFit 6/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBanana Split (Weight)This is from Burg Wars II! 2 Rep Split Jerk **Note: One Split Jerk needs to be performed with Each Leg!** Buildling in Weight E2MOM20 MetconFT: Dsc 10-2 Power Clean sHSPU (Time)For Time: 10-8-6-4-2 Power Clean 185/125 Strict HSPU 13 min cap Int: 135/95 HSPU/Elevated HSPU Beg: 95/65 HRPUUse a challenging pressing movement !

CrossFit 6/29/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetBench Press (5x5)Building in Weight Bicep Curls (5x10)Same Weight Across All Sets MetconAMRAP12 10 DB FRL 15 WB (AMRAP - Rounds and Reps)AMRAP12 10 DB Front Rack Lunges 50/35 15 Wallballs 20/14 Int: 35/20 14/10 Beg: 20/10 10/6

Saturday 6/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT Syncro Thrust, Burpees, Snatches, HSPU (Time)3RFT 15 Syncro Thrusters 95/65 30 HSPU 15 Syncro Burpees over the bar 30 Snatches 95/65 400m Run together Cap: 32min Break up HSPU and Snatches as needed between the partners. For syncro thrusters, you must only be locked out simultaneously overhead. For syncro burpees, both athletes must have chest on the ground at the same time.

BurgFit 6/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP10 Asc Sandbag Lunge Burpees (AMRAP - Rounds and Reps)Ascending Reps (add 2 reps after every round) 2 Sandbag Lunges (Total) 80/60 2 Burpees 200m Run after each round 100m = 1 rep Rx+: 100/80 Int: 60/40 Beg: 40/30 SprawlsMetconRest 5 min (directly after workout into) Dsc SB Cleans Devil's Press (Time)10-8-6-4-2 Sandbag Cleans 80/60 5 Devil's Press Between Rounds 35/20 Ends on cleans 10 min cap Rx+: 100/80 Int: 60/40 SB Beg: 40/30 SB 20/10 DB

CrossFit 6/26/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillPower Clean (Heavy Single )10 min to build to power clean slightly heavier than what will be used in the WODMetconHavana (AMRAP - Rounds and Reps)Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many

CrossFit 6/25/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch (Heavy Set of the Day )20 minutes to find Heavy Set of the DayMetconFT 25 Cal 20 TTB 15 OHS 10 BP Ladder (Time)25/20 Cal Assault Bike 20 Toes to Bar 15 Overhead Squat 115/85 10 Bar Pullover 15 Overhead Squat 115/85 20 Toes to Bar 25/20 Assault Bike 14 min cap Int: 20/16 Cal Toes to Eyes 95/65 OHS Assisted Pullover Beg: Knees to Chest Front Squat *Scale Bar Pullover to Difficult Gymnastic - should be sets of 1-2

BurgFit 6/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 20 WB 15 PU 100 Run (Time)4RFT: 20 Wallballs 20/14 15 Pullups 100m Run 11 min cap Int: Banded Pullups 14/10 Beg: Ring Rows 10/6MetconRest 4 min AFTER cap 3RFT 20 Bike 15 TTB 10 PU (Time)20/16 Cal Bike 15 Toes to Bar 10 Pushups 10 min cap Int: 16/12 Toes to Eyes Elevated Beg: 10/8 Hanging Knee Raise Banded