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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 May 11, 2022

Burgfit 05/11/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
FT 27-21-15-9 Wallballs GHD DU (Time)
For Time
27-21-15-9
Wallballs 20/14
GHDs

35 DU between rounds (Ends on GHDs)

15 min cap

Goal is to go unbroken on wallballs, GHDs in less than two sets. Make your transitions fast between the rope, wallballs and GHDs. Lots of transitions makes it easy to lose time.

Rx+:
30/20

Int:
14/10
Weighted Situps (Use wallball, held on your chest)
25 DU OR 70 Singles

Scaled:
10/6
Situps

Metcon
3min Rest
FT 72 WB 200 DU Burpees (Time)
For Time
72 Wallballs
200 Double Unders

1,2,3,4…Add 1 burpee everytime you drop the ball or trip.

15 min cap

Goal is to go as unbroken as possible. The less mistakes you make, the better. If you do make a mistake, the penalty starts small. Focus on execution today.

Rx+:
30/20
Drag Rope

Int:
14/10
100 DU OR 300 Singles (Yes, 300 singles)

Scaled:
*NO BURPEE PENALTY*
10/6
Singles
Sprawls
200 Singles