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No Sweat Intro | Drop In

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 13, 2022

Burgfit 04/13/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
E3M for 18 Cal Bike, DB Snatch, BJO (6 Rounds for reps)
Every 3 minutes for 18 minutes

15/12 Cal Bike
10 Alt DB Snatch 50/35
5 Box Jump Overs 24/20

Score is time per round

Stimulus: Goal is to get done in under 2:15 for each round. Legs are going to be feeling it getting to the box. Be smart and confident on your jumps because you go for them.

Rx+
20/16 Cals

Int:
35/20 DB
20/16 Box

Scaled:
12/9 Cal Bike
20/10 DB
Box Step Overs

Metcon
4min Rest
FT Des Run, Squats, Sit-ups, Lunges, T2B* (Time)
For Time:

800 M Run
40 Air Squats
600 M Run
30 Sit-Ups
400 M Run
20 Walking Lunges
200 M Run
10 T2B

13 Min Cap

Stimulus: Look to sprint the run and work on movements in between runs under fatigue.

Rx+:
KB Goblet Squats 35/26
30 GHD Sit Ups
Over-Head KB Lunges (10R/10L)

Int:
Toes 2 Eyes

Scaled:
600m, 400m, 200m, 100m Runs
Hanging Knee Raises