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 12, 2020

Saturday 12/12/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
T3 15 AMRAP 20 pullup, 20 Burpees, 20 Dball Squat, 200m Run (AMRAP – Rounds and Reps)
Teams of 3
1 Partner Holds
1 Works
1 Rests

AMRAP 15min
20 Pullups
20 Burpees over partner holding the plank
20 Dball Squats 80/50

Rx+ 100/80

1 partner is holding the plank position

*200m run together after each round*

Metcon
Rest 3 minutes
T3 15 AMRAP 20 cal Bike, 20 S2OH, 20 BJO (AMRAP – Rounds and Reps)
Teams of 3
1 Partner Holds
1 Works
1 Rests

AMRAP 15min
20/16 cal bike
20 S2OH 135/95
20 BJO 24/20

Rx+ 155/105
30/24"

1 Partner is holding a wall-sit

*200m run together after each round*