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 December 14, 2020

CrossFit 12/14/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Superset
Single-Legged Double KB Romanian Deadlift (4×8/side)
Single Arm Bent Over Row (4×12/side)
Build to a heavy set of the day

Metcon
FT SBC, BJO, Pistols, DU (Time)
For Time

15 Sand bag cleans 100/80
30 Box jump overs 24/20
60 Alternating pistols
120 Double unders
60 Alternating pistols
30 Box Jump overs
15 Sand bag cleans

15 Min cap

Int:
Sandbag 80/60
Step-overs 24/20
Assisted Pistols
60 DU

Beg:
Sandbag 50/30
Step-overs 20/16
Box Pistols
120 Singles