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 July 22, 2020

BurgFit 7/22/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

35 min cap

Rx:
Box Jumps 24/20
KB weight is 35/25
Wallball 20/14
Barbell 45/35

Int:
20/14
25/18
14/10

Beg:
Step Ups
Hanging Knee Raise
Scale weights to complete 50 reps in 2-3 sets.