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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 8, 2022

BurgFit 4/8/22

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP15 Burpees TTB BJO (AMRAP – Rounds and Reps)
AMRAP 15
3-6-9-12-15-18….
Burpees
Toes to Bar
Box Jump Overs 24"/20"

Add 3 reps after each round.

Abs will be worked in all 3 movements. Break up the Toes to bar early and often to prevent your abs from burning out.

Int:
Toes to Eyes
20"/16"

Scaled:
Hanging Knee Raise
Step Overs

Metcon
Rest 5 min
4RFT 15 Bike 20 DB Snatch (Time)
4RFT:
15/12 Cal Bike
20 DB Snatches 35/20

12 min cap

Rx+ 50/35

Find a difficulty on the bike and snatches that keeps that first round under 3 minutes.

Int:
12/10 cal
25/15

Scaled:
10/8 cal
20/10