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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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November 2020

CrossFit 12/1/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset18 min Bench Press (5x8 Building )All sets are +50% Single Arm Bent Over Row (5x10)Build to a heavy set of the day MetconAMRAP10 5 Power Snatches 10 OH Lunges 1 RC (AMRAP - Rounds and Reps)AMRAP 10 5 Power Snatches 95/65 10 OH Lunges 1 Rope Climb Int: 75/55 12' Beg: 45/35 Front Rack Lunge 2 Rope Walkups

BurgFit 11/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 80 DU, 40 Squats, 20 KB DL (Time)3 Rounds For Time 80 Double Unders 40 Air squats 20 KB DeadLifts 70/53’s 12 Min Cap Int: 40DU 53/35s Beg: 80 Singles 35/20s MetconRest 5 min after cap FT 21 15 9 GHD Ring Dips DB OHS (Time)For Time 21-15-9 GHD Situps Ring Dips Signle Arm DB Overhead Squat 35/20 400m Run between each round 18 min cap Rx+: 50/35 Int: 20/10 Banded Ring Dips Weighted Sit Ups 20/10 Beg: 200m Run between each round

Saturday 11/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Wod 2 and 3, partners may perform double unders simultaneouslyT3 Part 1 (AMRAP - Rounds and Reps)2 partners work 1 partner rests AMRAP 8min 10 Sync Front Squats 95/65 5 Sync Jerks 25 Double unders (1 Partner performs) Rx+ 135/95 Int: 75/55 12 Double Unders or 50 Single Unders Beg: 45/35 25 Single Unders MetconRest 2 minutesT3 Part 2 (AMRAP - Rounds and Reps)AMRAP 8 10 Sync Single arm DB Thruster 50/35 5 Sync TTB 25 double unders (2 Partners perform) Int: 35/20 12 Double Unders or 50 Single Unders Beg: 20/10 25 Single UndersMetcon2 minute RestT3 Part 3

CrossFit 11/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 100 cal 150 KBS 200 WB 150 Goblet 100 cal ski (Time)Teams of 2 100 Cal Bike 150 KB Swings 53/35 200 Wallballs 20/10 150 Goblet Squats 53/35 100 Cal Ski 1 partner is running 200m, the other is chipping away at the chipper 35 min cap Int: 80 cal bike 35/20 14/10 80 cal ski Beg: 25/15 10/6

BurgFit 11/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 40 cal Row, 80 DB Snatch, 40 cal Row (Time)For Time 40/32 Cal Row 80 DB snatches 50/35 40/32 Cal Row Cap: 15min Int: 35/20 Beg: 30/24 Cal Row 60 DB Snatches 20/10 30/24 Cal Row MetconRest 3 min E6MOM18 (3 Rounds for reps)200m Run 200m Backwards Run 10 Sandbag Cleans 80/60 10 Sandbag Squats 80/60 Cleans can be touch and go Rx+: 100/80 Score each round Int: 60/40 Beg: 400m total

BurgFit 11/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 9 Thrusters, 1 RC (Time)5RFT 9 Thrusters 35/20 1 Rope climb 8 Min Cap Rx+ 50/35s Int: 20/10 1 RC to 12' Beg: 6 Thrusters 20/10 2 Rope Walk-ups MetconRest 5 after cap 3RFT, 20 BJ, 15 Pullups, 30ft HSW (Time)3RFT 20 Box jumps 24/20" 15 pull ups 30ft Hand Stand Walk 12 Min Cap 5ft = 1 rep Int: Step-ups Jumping Pullups 15ft HSW or 6 kick-ups to wall Beg: Step-ups 20/16 Ring Rows 60ft Bear Crawl Metcon50 calories on assault bike (Time)Int: 40 cal Bike Beg: 30 cal Bike