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

CrossFit April 15, 2020

CrossFit 4/15/20

Announcements
Click on the links below to attend the Zoom meeting and join us live for the CrossFit WOD
9:30 AM https://zoom.us/j/609684060
12:00 PM https://zoom.us/j/261919068
7:30 PM https://zoom.us/j/842761928

Warm-up
Warm-up (,)
2 min cardio
2 Rounds:
10 Michael Phelps Back Slaps
10 Push Ups
10 PVC Pass Throughs
15 PVC Overhead Squats ,2 min cardio
2 Rounds:
10 Michael Phelps Back Slaps
10 Push Ups
10 PVC Pass Throughs
15 PVC Overhead Squats

,

Superset
Press in Snatch (Sots) (3×10 )
Stay Light, focus on muscle engagement
Single Arm Dumbell Press (3×10 )

Metcon
Metcon (Time)
21-15-9
Deadlifts (Medium)
Burpees

400m Run before each set of deadlifts, starts with run

14min cap

Think of medium as 185/125

Rx+: 20/14 Vest

INT/BEG:
Scale weight to do 21 in 2 sets or less