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 1900 13th Avenue North
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Burg CrossFit

CrossFit December 4, 2019

CrossFit 12/04/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
10-1, 1 mile, 1-10 (Time)
10-9-8-7-6-5-4-3-2-1
HSPU
DB Front Squats 50/35s

Directly into
1 mile Run

Directly into
1-2-3-4-5-6-7-8-9-10
Strict Pullups
Burpees

Cap: 35 min

Rx+
Strict HSPU

Int:
Elevated HSPU
35/20s

1 mile

Pullups
Burpees

Beg:
Hand Release Push-ups
20/10s

1200m Run

Banded strict pullups or Ring Rows (difficult)
Sprawls

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