Our Response to the COVID-19 Pandemic
No Sweat Intro

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 July 28, 2020

CrossFit 7/28/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
Front Squat (Heavy Set of 3 then 3×3@90%)
~18 min to find heavy set of 3 then 3×3 @ 90% of today’s heavy set.

Metcon
FT 15-10-5 HPC DHSPU (Time)
For Time:
15-10-5
Hang Power Clean 135/95
Deficit HSPU 3-45/3-25

Rx+ 185/125

Cap 12 min

Scale HSPU to be more challenging than normal. I.e – If you normally use a 25lb plate for elevated HSPU, use a 15lb plate!
Int:
115/75
HSPU/Elevated HSPU

Beg:
95/65
Pushups/HRPU