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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 September 10, 2021

BurgFit 9/10/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP12 40ft WL 20 Pullups 10 Lateral Burpees (AMRAP – Rounds and Reps)
AMRAP 12
20ft Single Arm OH Walking Lunge 35/20 (Per arm)
20 Pullups
10 Lateral Burpees Over DB

20ft = 1 rep

Heart rate will get high after the burpees, fight to have good overhead position, break pullups into 3 sets at the most.

Rx+:
50/35

Int:
25/20
Banded Pullups

Beg:
Front Rack Walking Lunge
20/10
Ring Rows
Step Over Burpees

Metcon
Rest 3
AMRAP12 15 Cal Bike 10 DB Thrusters 5 DB Snatch (AMRAP – Rounds and Reps)
AMRAP 12
15/12 Cal Bike
10 DB Thrusters 35/20
5 Double DB Snatch

Rx+:
50/35

Find a pace where you can keep moving through without having to put the dumbbells down too many times. Should be a weight that keeps you unbroken through the first round of DB movements.
Int:
25/15

Beg:
Alternating DB Snatch

Metcon
Rest 3 min
AMRAP5 40ft Shuttle 3 Sandbag Cleans 40ft Bear Hug Carry (AMRAP – Rounds and Reps)
AMRAP 5
40ft Shuttle Run (Cones 20ft apart)
3 Sandbag Cleans 100/80
40ft Bear Hug Carry

20ft = 1 rep

All sandbag cleans should be fast and efficient. They will take up most of your time, this is a short sprint style workout.

Rx+:
150/100

Int:
80/60

Beg:
50/40