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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 29, 2021

BurgFit 12/29/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
35 AMRAP 500m Ski 50ft HSW 5 RC 100ft OHWL .5mi Bike (AMRAP – Rounds and Reps)
35 Min AMRAP
500M ski (Row if not available)
50 FT HSW
5 Rope climbs
100ft Single Arm OH Walking Lunge
.5 mi Bike

Score rounds + reps
Every 100m = 1 rep
Every 10ft of HSW or Walking lunge = 1 rep
(5ft for int HSW = 1 rep) every .1 miles = 1 rep

Rx+:
50/35

Int:
25ft HSW (5ft = 1 rep)
3 RC to 12′
25/15

Beg:
300m Ski
100ft Bear Crawl (20ft = 1 rep)
10 rope walk-ups
Front Rack Walking Lunge
.3 Bike