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
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Burg CrossFit

CrossFit July 29, 2020

CrossFit 7/29/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
10 minutes to complete hurdle hop
12 minutes to complete plank hold
Max height hurdle hop (Distance)
Max Height 3 Rep Hurdle Hop
Plank (3 attempts)
1s = 1 rep

Score your lowest of the 3
1 second = 1 rep

Metcon
8RFT 2 Bar MU, 4 Pistol, 8 DB Snatch (Time)
8 RFT

2 Bar Muscle Ups
4 Alt Pistols
8 Alt. DB Snatch 50/35

12 min Cap

Int:
2 Jumping Bar MU or 6 C2B pullups
4 assisted pistols
35/20#

Beg:
2 Jumping C2B or 6 Ring Rows
4 Narrow stance Air squats
20/10#