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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 January 12, 2022

Burgfit 01/12/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
5 AMRAP Burpees, Single Arm Thruster (4×5 amrap 1of4) (AMRAP – Rounds and Reps)
5min AMRAP
5 Burpees Over DB
5 Single Arm Thrusters 35/20
(alternate arms between rounds)

These are all sprint style workout, all movements should be done unbroken

Rx+:
50/35

Int:
Step-overs

Sc:
20/10
Normal Burpees

Metcon
3min Rest
AMRAP 5 min 10 Toes to bar, 50 DU(4×5 amrap 2of4) (AMRAP – Rounds and Reps)
10 Toes to Bar
50 Double Unders

Int:
10 Toes to Eye-level
25 Double Unders

Sc:
10 Knee Raises
50 Single Unders

Metcon
3min Rest
AMRAP 5 Cal Bike, 5 Sandbag cleans(4×5 amrap 3of4) (AMRAP – Rounds and Reps)
5min AMRAP
10/8 cal Bike
5 Sandbag Cleans 80/60

Rx+
100/80

Int:
60/40

Sc:
30/20

Metcon
3min Rest
5 AMRAP 100ft Run, 10 Air squats (4×5 amrap 4of4) (AMRAP – Rounds and Reps)
5 min AMRAP
100m Run
10 Air Squats

100m = 1 rep

Rx+
With a weight vest 20/14#