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 22, 2021

BurgFit 9/22/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
3RFT 400 run, 30 WB, 20 Hang KB Snatch (Time)
3RFT
400m Run
30 Wallballs 20/14
20 Hang KB Snatches 53/35

Cap: 18min

Snatches do NOT need to be performed alternating but must complete 10 on each arm

Choose a scaling for the KB Snatches that you COULD perform all 10 per side unbroken while fresh.

Rx+ 70/53

Int:
300m Run
Wallball 14/10
KB 35/26

Beg:
200m Run
Wallball 10/6
KB 26/18

Metcon
Rest 5 minutes AFTER cap
FT 59 cal bike, 40 MBC, 30 jump lunge, 20 KB swing (Time)
For Time

50/40 Cal Bike
40 Med Ball Cleans 20/14
30 Jumping Lunges
20 KB Swings 70/53

Cap: 12 min

Medball Clean:

First 3 movements are all legs. You want to push the calories on the bike to the best of your abilities. Choose a scaling to complete those in 5 min or less. KB Should be a heavier weight than what you would normally use.

Int:
40/32 cals
15/10
53/35

Beg:
30/24 cals
10/6
30 stationary lunges
35/26