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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 31, 2021

BurgFit 12/31/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
4RFT 50 DU 10 DB Hang C&J (Time)
4RFT

50 Double unders
10 DB Hang clean and jerk per arm 50/35

12 min cap

Complete a total of 10 hang clean and jerks per arm per round. May alternate arms as wanted.

Int:
25 DU or 100 Singles
35/20#

Beg:
50 Singles
20/10#

Metcon
Rest 3 min after cap
up/down 800m Run, 50 kb swing, 50 pull (Time)
800M run
50 KB swings 53/35
50 pull ups
50 KB swings 53/35
800M run

22 Min cap

Every 100m = 1 rep

Int:
600m Run
35/26s
Jumping Pullups

Beg:
400m Run
20/10s
Ring Rows