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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 15, 2022

Burgfit 04/15/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP 13 Cal Row, WB (AMRAP – Reps)
AMRAP 13

42/34 Cal Row
21 Wall Balls 20/14
30/24 Cal Row
15 Wall Balls 20/14
18/14 Cal Row
9 Wall Balls 20/14

Score is total reps

Stimulus: Goal is to be able to get through at least 1 round. Look to make WB UB while pacing yourself through the calorie row. If you finish the 9 wall balls, you go back to the 42 Cal Row.

RX+:
30/20

Int:
14/10

Scaled:
24/18 Cal – 18/14 Cal – 12/10 Cal
10/6

Metcon
3min Rest
2RFT 50 cal ski 50 SA OH WL (Time)
2 RFT

50/40 Cal Ski
50 Single arm KB Overhead Walking lunge 53/35

15 Min Cap

Lunges are performed as alternating legs. Perform 25 reps using the left arm and 25 with the right arm.

Int:
40/32 Cals Ski
35/26#

Scaled:
30/24 Cal Ski
Single Arm Front Rack Lunge 26/18#