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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 27, 2022

BurgFit 4/27/22

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP8 10 SBS 100m Sandbag Carry 25ft HSW (AMRAP – Rounds and Reps)
AMRAP 8
10 Sandbag Squats 100/80
100m Sandbag Carry
25ft HSW

Rx+:
150/100

Int:
80/60
3 Wall Walk Ups

Scaled:
2 Wall Walk Ups or 50ft Bear Crawl

Midline will be challenged for HSW under fatigue. Sandbag carries should be done unbroken or 2 sets max.

Every 50m = 1 Rep (Sandbag Carry)
Every 5ft = 1 Rep (HSW)

Metcon
Rest 2 min
FT Ladder 50 Squats 80 DU 400m Run 40 Push Ups 20 SBC (Time)
50 Air Squats
80 Double Unders
400m Run
40 Push Ups
20 Sandbag Cleans 100/80
40 Push Ups
400m Run
80 Double Unders
50 Air Squats

25 min cap

Rx+:
150/100

Int:
160 Singles OR 40 DU
Elevated Push Ups
80/60

Scaled:
80 Singles
400m Run
Banded Push Ups
60/40

Legs will be fatigued after air squats, keep faster paces on other movements and break pushups early and often that way when you reach the turn around you aren’t smoked.