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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 November 16, 2020

CrossFit 11/16/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
Box Squat (5×5 Progressive)
16 min

Box Height should be either just at or above parallel – take note of box height when recording scores in notes as well as your jumps.

Metcon
4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)
4 Rounds For Time

10 Hang Power Cleans
400m Run

Round:
1) 95/65
2) 135/95
3) 155/105
4) 185/125

16 min cap

Put weight outside of bar to make weight changes quick!

Rx+:
135/95
155/105
185/125
205/145

200m = 1 rep

Int:
75/55
95/65
135/95
155/105

Beg:
Same weight across all sets