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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 13, 2021

BurgFit 9/13/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
12 AMRAP 3-6-9-12… Sandbag squats, cal ski (AMRAP – Reps)
AMRAP 12 minutes

3-6-9-12-15-18…

Sandbag Squats 100/80
Cal Ski (row if ski not available)

Score is total reps

You can place the bag in bear hug or shoulder, but may NOT touch the top of your legs during the movement.

Scale the sandbag squats to a weight that you could perform 10-15 reps unbroken.

INT:
80/60

Beg:
50/30

Metcon
Rest 4 minutes
FT 10 RMU, 100 Air Squats, Cal Row (Time)
For Time
10 Ring muscle-ups
100 Air squats
10 Ring muscle-ups
100/80 row

Cap: 16 minutes

Choose a difficulty on the RMU that you could perform all reps in 1-3 sets.

Int:
5 RMU or 10 Jumping RMU
80/64 cals

Beg:
20 Ring Rows
60 Air Squats
20 Ring Rows
60/48 Cal Row