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 17, 2020

crossfit 4/17/20

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
3 Rounds:
10 PVC Good Mornings
10 PVC Back Squats
10 PVC Behind the neck strict press
10 Overhead Squats

Skill
Snatch Complex (3HPS, 2PS, 1 Full) (Heavy Set of the Day )
3 Hang Power Snatches
2 Power Snatches
1 Squat Snatch

Touch and Go, if you let go before completing all reps the complex is over.

This is a lot of reps go LIGHTER and focus on speed and technique.

20 min to build to heavy complex

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200m Run
10 Alternating DB Snatches