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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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Burg CrossFit

BurgFit April 11, 2022

Burgfit 04/11/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Cap: 16min

Stimulus: Look to break up the set of 21 for all movements early and often. Shoot for no more than 3 sets on the 21. Go for the same goal on the 15 with no more than 3 sets.

Scaled:
HRPU
Asst. Ring Dip/Box Dips
Asst. Push Up

Metcon
3min Rest
5RFT 15 DBL KB DL, 15 Cal Row, 15 PU (Time)
5 Rounds For Time

15 Double KB Deadlifts 53/35
15/12 Cal Row
15 Pull Up

16 Min Cap

All three movements will attack your grip, fight to keep the deadlifts unbroken. Break up the pull ups into 1-2 sets.

Rx+:
C2B
70/53

Int:
35/26
Banded Pull-ups

Sc:
26/15
10/7 Cal Row
Ring Rows