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 17, 2020

CrossFit 11/17/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
For today’s workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon!
AMRAP8 10 HSPU 6 CTB (AMRAP – Rounds and Reps)
AMRAP 8
10 HSPU
6 Chest To Bar

Int:
Elevated
Pullups/Banded

Beg:
DB Press 20/10
Jumping Pull Ups

Metcon
Rest 3 min
AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP – Rounds and Reps)
AMRAP 8
10 Deficit Push Ups 25/10
4 Strict Pull Ups

Int:
Push Ups
2 sPU

Beg:
Elevated Push Ups Ring Rows

Metcon
Rest 3 min
AMRAP 8 10 HRPU 2 Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 8
10 Hand Release Push Ups
2 Rope Climbs

Int:
Elevated Push Ups
12′ Rope Climb

Beg:
Banded Push Ups
4 Rope Climbs