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 4, 2019

BurgFit 12/04/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
15 AMRAP 100ft Sled, 2 RC, 30 DU, 40 Lunge, 50 KB Swing (AMRAP – Rounds and Reps)
100ft Sled Drag 3-45s/2-45s
2 Rope Climbs
30 Double Unders
40 Front Racked Lunge 53/35 (Goblet Rack)
50 KB Swings 53/35

Int:
3-25s/2-25s
1Rx or 2 Rope Climbs to 12′ mark
35/26
15 DU or 60 Singles

Beg:
2-25s/1-25
4 Rope Walk-ups
26/18
30 Single Unders

Metcon
5 minute rest between WODs
15 AMRAP 100ft sled, 2 RC, 30 DU, 40 Goblet Squat, 50 cal Row (AMRAP – Rounds and Reps)
100ft Sled Pull
2 Rope Climbs
30 Double Unders
40 Goblet Squats 53/35
50/40 Cal Row

Int:
3-25s/2-25s
1Rx or 2 Rope Climbs to 12′ mark
15 DU or 60 Singles
35/26#
40/32 cal

Beg:
2-25s/1-25
4 Rope Walk-ups
30 Single Unders
26/18#
30/24 cal

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