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 27, 2021

BurgFit 8/27/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP16 2 Bar Pull Overs 4 T2B 8 KB Swings 16ft HSW (AMRAP – Rounds and Reps)
AMRAP 16

2 Bar Pull Overs
4 Toes to Bar
8 KB Swings 53/35
16ft HSW.

Each movement affects the shoulders, so be careful not to burn out! Scale to allow each movement to be done in 30s or less.

4ft HSW = 1 rep

Int:
Assisted Bar Pull Overs
Toes to Eyes
35/25
8ft HSW/16 Shoulder Taps

Beg:
2 Pullups
4 Toes to Rig
8 Shoulder Taps OR 32ft Bear Crawl

Metcon
Rest 4 minutes
3RFT 400m Run 21 WB 15 GHD 9 DB Squat Cleans (Time)
3 Rounds For Time

400m Run
21 Wallballs 20/14
15 GHD Situps
9 DB Squat Cleans 35/20

17 min cap

Scoring: 100m = 1 rep

Choose a weight for the wallballs and DB Squat cleans that you could go unbroken when fresh.

Rx+:
50/35

Int:
14/10
Weighted Situps 25/10
25/15

Beg:
10/6
Situps
20/10
200m run