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 August 14, 2021

Saturday 8/14/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
T3 T2B, Burpee, DB Snatch, Sandbags/worms!!! (Time)
T3
You go I go and then hold!

15 rounds total

10 T2B
10 Burpees
10 DB Snatch 50/35
5 Sandbag Squats (on shoulder) 100/80
3 Sandbag Cleans

Partner must be holding the bag on the shoulder while you perform your T2B, Burpees and Snatches.

3,2,1 Go, partner A will pick up the sandbag and hold on top of the shoulder. Once the bag is on the shoulder, partner B can begin the performing 1 round of 10 T2B, 10 Burpees and 10 DB Snatches. Once partner B finishes their final DB Snatch, Partner A will drop the ball so Partner B can perform their Dball 5 squats and 3 cleans. Upon finish the final clean, partner B will hold the bag on the shoulder for athlete C to begin their round. Repeat the cycle for all 3 athletes until each has performed 5 rounds.

Rx+
Worm edition!

While partner A is performing their 10,10,10, Partners B and C are holding the worm on their shoulder. Once Athlete A finishes their 10’s, all 3 will get under the worm and perform 5 worm squats and 3 cleans.