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
Follow Us

Burg CrossFit

CrossFit December 10, 2020

CrossFit 12/10/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
Skill Practice EMOM9 (3 Rounds for reps)
EMOM9
1) 30s Practice DB Snatch Transitions
2) 30s T2B Kipping
3) 30s Double Under Practice

Scale weight to be lighter and focus on improving movement efficiency

Score each rounds reps – record notes of what you did to practice each minute

Metcon
Shot Caller (Time)
5RFT
21 Wallballs 20/14
18 Alternating DB Snatch 50/35
15 Box Jumps 24/20
12 Toes to Bar

25 min cap

Int:
14/10
35/20
Step Ups
Toes to Eyes

Beg:
10/6
20/10
Toes to Rig