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 8, 2021

BurgFit 9/8/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
Midline and pressing endurance wods! Challenge yourself by holding consistent numbers on the runs and trying to go close to unbroken on all movements!
FT 21-15-9 GHD Pushups Run (Time)
For Time
21-15-9
GHD Situps
Pushups

400m Run after each round
100m = 1 rep

14 min cap

Int:
Weighted Situps 20/10
Elevated Pushups

Beg:
Situps
Banded Pushups

Metcon
Rest 2 min after cap
FT 21-15-9 TTB DB Bench Run (Time)
For Time
21-15-9
Toes To Bar
DB Bench 35/20

400m Run after each round
100m = 1 rep

14 min cap

Rx+:
50/35

Int:
Toes to Eyes
25/15

Beg:
Hanging Knee Raise
20/10

Metcon
Rest 2 min after cap
Max Distance Row (Distance)
3 min AMRAP