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 23, 2021

BurgFit 8/23/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

If you do not complete all of the reps in the time cap, add 1 second to your score for every missed rep.
Ex. had 10 muscle ups and 24 wallballs left. Score would be 20:34

Scaled:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball 14/10

Beginner:
40 Ring Rows
60 cal Row
120 wallball shots 10/6

Metcon
Rest 5 minutes after the cap
16-10-6 Jump lunge sprint pt1 (Time)
16-10-6
Jump Lunges

1 suicide sprint between each round
(10-20-30-40-50ft)
One hand must touch at any turn arounds point

Cap: 3 min

5ft = 1 rep

Designed to be a quick burner.

Int:
Jumping air squats

Beg:
Air squats

Metcon
Rest 1 minute after cap
6-10-16 Jump lunge sprint pt2 (Time)
6-10-16
Jump Lunges

1 Suicide sprint between each round
(10-20-30-40-50ft)
One hand must touch at each turn around point

Cap: 3 min

5ft = 1 rep

Int:
Jumping air squats

Beg:
Air squats