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 16, 2020

CrossFit 12/16/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
Shoulder Press (Heavy Triple)
16 min to find heavy triple

Metcon
4RFT 30ft HSW 20 GHD 20 Hang DB Cleans (Time)
4RFT

30ft Handstand walk
20 GHD sit ups
20 Hang DB Cleans 50/35’s

15 min cap

For hang cleans, dumbbells are held to the outside of the legs and one head of each dumbbell must pass below the bottom of the knee.

Int:
6 Wall Walk Ups
Weighted Sit Ups 20/10
35/20

Beg:
30 Plank Shoulder Taps
Sit Ups
20/10