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 18, 2021

BurgFit 8/18/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
FT Dsc Run BJO Rope Climbs (Time)
For Time
1200m Run
60 Box Jump Overs 24/20
6 Rope Climbs
800m Run
40 Box Jump Overs
4 Rope Climbs
400m Run
20 Box Jump Overs
2 Rope Climbs

36 min cap

Choose a scaling option for the rope climbs that you could perform the first 6 in 2 minutes. 1200m run should take no more than 8 minutes and under under 5 minutes to complete the box jump overs.

100m = 1 rep

Int:
3-2-1 Rope Climbs

OR

12ft Rope Climbs

Beg:
800m -600m – 300m
Step-overs
12 – 8 – 4 Rope Walk Ups