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 8, 2020

CrossFit 12/8/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Superset
4 Rounds:
1 Minute Plank
1 Minute Dball Hold

15 min to complete

Plank (4 x 1 minute)
1s = 1 rep
Dball Hold (4 x 1 minute )
1 second = 1 rep

Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

16 min cap

Int:
7 Jumping RMU or 14 Dips
95/65

Beg:
35 Squats
7 Ring Transitions
65/45