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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 18, 2022

Burgfit 04/18/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
Double Helen (BurgFit) (Time)
3FT:
800m Run
42 KB Swings 53/35
24 Pullups

25 min cap

100m = 1 Rep
400m Run
35/26
Assist. Pull Ups

Scaled:
Russian KB Swings 25/10
Ring Rows

Metcon
2min Rest
AMRAP5 Burpees to Plate (AMRAP – Reps)
AMRAP 5

Burpees to 10lb Plate

Scaled:
Sprawls

Easy to go fast, but fizzle out fast too. Start at a moderate pace and hold as many as you can. Looking for over 40 reps.