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 31, 2020

CrossFit 7/31/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Superset
Alternating Arm Db Bench Press (5×10/side)
Banded Tricep Extensions (5×10 w/ tempo 3131)
Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

Metcon
2on3off Snatch, C&J, Thruster (3 Rounds for reps)
2 min on, 3 off

Max rep Snatch 135/95

Max rep Clean and Jerks 135/95

Max rep Thrusters 135/95

Choose a weight that you are maintaining a minimum of 5-7 reps Touch and Go EVERY time!

Scale to weight that you used for Van Damme on 5/21/19