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 1900 13th Avenue North
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Burg CrossFit

BurgFit December 2, 2019

BurgFit 12/02/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
4Rnds AMRAP Row, 3 RMU, 5 HSPU, 7 KB KB (4 Rounds for reps)
4 Rounds of

With a 4 min clock:
500m Row
In remaining time AMRAP:
3 Ring Muscle Ups
5 HSPU
7 Double KB Deadlifts 70/53

Rest 3 minutes after each amrap

Score is total reps completed AFTER the Row for each round(4 scores)

Int:
3 Jumping Ring MU or 6 C2B Pullups
Elevated HSPU
53/35s

Beg:
350m Row
3 Pullups or 6 Jumping pullups/Ring Rows
Hand Release Push-ups
35/20s

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