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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 17, 2022

BurgFit 1/17/22

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
E9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge 20 Bike (4 Rounds for reps)
Every 9min for 36min

3 Rope Climbs
500m Row
20 Burpees
50ft double KB Front Rack Lunge 35/20
20/16 Cal Bike

This is a short sprint, legs will be fatigued from the lunges into the bike, see if you can sprint to the finish!

100m = 1 rep
5ft = 1 rep

Rx+
53/35s

Int:
2/1 Rope Climb to 12′ target
500m Row
15 Burpees
26/18# lunge

Scaled:
4 Rope Walk-ups
400m Row
15 Sprawls
50ft Walking Lunge