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
Follow Us

Burg CrossFit

BurgFit August 25, 2021

BurgFit 8/25/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
8RFT 4 DBC 6 DB Snatch 8 Burpees (Time)
8 Rounds For Time

4 Sandbag Cleans 80/50
6 DB Snatches 35/20
8 Burpees

Rx+
100/80
50/35

Scale so the first round takes around 90 seconds to complete.

14 min cap

Int:
60/40
25/15

Beg:
50/30
20/10
Sprawl

Metcon
Rest 3 minutes AFTER time cap
FT 40 Cal bike 30 BJO 40 Cal bike (Time)
For Time

40/32 Cal Bike
30 Burpee Box Jump Overs 24/20
40/32 Cal Bike

16 min cap

Scale to a calorie count that you can complete the first set in under 5 minutes.

Int:
32/24 cal
Step Overs

Beg:
25 Burpee Box Step Overs 20"/16"