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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 20, 2021

BurgFit 9/20/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
12 AMRAP 15 Burpees, 50 DU, 400m Run (AMRAP – Rounds and Reps)
12 min AMRAP

15 Burpees Over DB
50 DU
400m Run

100m = 1 rep

You want to try to shoot for 4 minutes or faster per round. Trying to hit 3+ rounds. Choose scalings that allow you to stay moving on all items.

Rx+:
15 Triple Unders

Int:
Step-overs
25 Dubs or 100 Singles
400m Run

Beg:
Sprawls
50 Single unders
200m Run

Metcon
Rest 5 minutes
FT 30 T2B 40 DB Snatch, 50 DB Step-over (Time)
For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 Dbl dumbbell box step-overs 50/35’s 24/20
40 single-arm dumbbell snatches
30 toes-to-bars

Cap: 15 min

Scale the weight of your dumbbells to your box step-overs. Choose a weight you could perform at least 5-10 step-overs without having to break.

Int:
Toes to eye level
35/20’s
20/16"

Beg:
Knee raise or toes to rig
20/10s
No weight step-overs