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 September 17, 2021

BurgFit 9/17/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
5 AMRAP 800 Run, Max C2B (AMRAP – Reps)
5 min AMRAP

800m Run
In remaining time:
Max C2B Pull Up

Score is total C2B pullups completed

Choose a distance that you could complete in around 4 minutes or less.

Int:
Pullups

Beg: 600m Run
Ring Rows or Jumping pullups

Metcon
Rest 3 minutes
5 AMRAP 1000m Row, Max Burpees (AMRAP – Reps)
5 min AMRAP
1000m Row

in time remaining
Max Burpees

Score is total burpees completed

Int/beg
800m Row

Choose a distance that you could complete in close to 4 minutes or less.

Metcon
Rest 5 minutes
FT Goblet Squat, T2B, Kb Swing, HSPU, kb Lunge (Time)
For Time

20 Goblet Squats 70/53
40 T2B
60 KB Swings 70/53
40 HSPU
20 KB Front Rack Lunge 70/53 (1kb)

12 min Cap

This KB is supposed to be heavier than what you would normally use but still choose a weight that you could complete the swings in 5 sets or less.

Int:
53/35
Toes to eye level
Elevated HSPU

Beg:
35/26
Knee raises
DB Shoulder Presses