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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 December 27, 2021

Burgfit 12/27/2021

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
3RFT 80 DU, 40 Squats, 20 KB DL (Time)
3 Rounds For Time
80 Double Unders
40 Air squats
20 KB DeadLifts 70/53’s

12 Min Cap

Int:
40DU
53/35s

Beg:
80 Singles
35/20s

Metcon
5 min REST
FT 21 15 9 GHD Ring Dips DB OHS (Time)
For Time
21-15-9
GHD Situps
Ring Dips
Signle Arm DB Overhead Squat 35/20

400m Run between each round

18 min cap

Rx+:
50/35

Int:
Weighted Sit Ups 20/10
Banded Ring Dips
20/10

Beg:
Sit Ups
Chair Dips
200m Run between each round