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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 4, 2022

BurgFit 5/4/22

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
E3for15 15 PU 10 Cal Ski 5 HSC (5 Rounds for reps)
Every 3 minutes for 15 minutes (5 rounds)

15 Pull-ups
10/8 cal ski
5 Hang Squat Cleans 50/35

Score each round’s time

Lats will get tired, try to hold onto the bar as long as you can for 3 rounds, last two rounds, manage what you can to get it done with. Athletes will want to get 30s to 1 min of rest!

Rx+:
C2B
15/10 cal

Int:
Assisted Pull Ups
35/20

Scaled:
Ring Rows
20/10

Metcon
Directly into :
E3MOM15 15 Cal Bike 20 WB (5 Rounds for reps)
Every 3 minutes for 15 minutes perform:

15/12 Cal Bike
20 Wallballs 20/14

All about the legs on this one, find a pace on the bike that will challenge you but allow you to do wallballs in 1-2 sets.

Score each round

Rx+:
20/16 Cal
30/20 WB

Int:
12/9 Cal
14/10 WB

Scaled:
9/6 Cal
10/6 WB