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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 3, 2022

Burgfit 01/03/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
2 RFR – Bike/Walking Lunge – Run/HSW – Bike/RKB – Run/Push Ups (AMRAP – Reps)
2 Sets:

AMRAP2
12/9 Cal Bike
Max Front Rack Walking Lunge 53/35
5ft = 1 rep

Rest 2 min

AMRAP2
200m Run
Max HSW 5ft = 1 rep

Rest 2 min

AMRAP2
12/9 Cal Bike
Max Russian KB Swings 53/35

Rest 2 min

AMRAP2
200m Run
Max Push Ups

Rest 2 min

Score TOTAL reps between ALL AMRAPs

Single Arm Front Rack Lunge on Left Arm for Round 1, Right Arm for Round 2

Int:
9/6 cal bike
35/25 Front Rack/KB
Wall Walk Ups
Elevated Push Ups

Scaled:
25/10 Front Rack/KB
Plank Shoulder Taps
Banded
Pushups