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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 6, 2022

BurgFit 5/6/22

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
5-4-3-2-1 RC running (Time)
5-4-3-2-1
Rope climbs
400M run after each set

For scoring purposes, 100m = 1 rep

20 Min cap

Rx+: Vest

Int:
to the 12′ line

Scaled:
2:1 Rope Walk-ups
200m Run

Metcon
Rest 3 min
3RFT 30 DU 15 Double DB Snatch 30 DU 15 DB PC (Time)
30 Double Unders
15 Double DB Snatch 35/20
30 Double Unders
15 DB Power Cleans 35/20

14 min cap

Very forearm heavy workout today, break up sets to keep your grip fresh-ish. You may have notes from this workout done in the past – we did it with heavier DB and decided to speed things up with lighter DB!

Int:
15 DU or 60 Singles
35/20

Scaled:
30 Singles
20/10