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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 7, 2022

Burgfit 01/07/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
Buy In/Out AMRAP6 Wallballs 5RFT Row Situp Sandbag Cleans (Time)
On a 34 min running clock

AMRAP 6 (0:00-6:00)

Wallballs 20/14

Rest 1 min (6:00-7:00)

For Time
5 Rounds
400m Row
25 Situps
5 Sandbag Cleans 100/80

20 min cap (7:00-27:00)

Rest 1 min (Rest from 27:00-28:00)

AMRAP 6 (28:00-34:00)

Wallballs 20/14

Your shoulders and legs are going to be fatigued, fight to keep a steady pace

Score is Time – Take 1s off for each wallball you did in each AMRAP. For example 75 wallballs in first 6 min, 75 wallballs in second 6 min = 150s off my total time

Int:
14/10
80/60

Scaled:
10/14
60/40

Rx+:
30/20 Wallball
150/100