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 November 23, 2020

BurgFit 11/23/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
5RFT 9 Thrusters, 1 RC (Time)
5RFT
9 Thrusters 35/20
1 Rope climb

8 Min Cap

Rx+
50/35s

Int:
20/10
1 RC to 12′

Beg:
6 Thrusters 20/10
2 Rope Walk-ups

Metcon
Rest 5 after cap
3RFT, 20 BJ, 15 Pullups, 30ft HSW (Time)
3RFT
20 Box jumps 24/20"
15 pull ups
30ft Hand Stand Walk

12 Min Cap

5ft = 1 rep

Int:
Step-ups
Jumping Pullups
15ft HSW or 6 kick-ups to wall

Beg:
Step-ups 20/16
Ring Rows
60ft Bear Crawl

Metcon
50 calories on assault bike (Time)
Int:
40 cal Bike

Beg:
30 cal Bike