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 19, 2020

CrossFit 11/19/20

Warm-up
Coaches Choice
10-15 minutes coaches choice

Superset
Perform OHS 5×5, after each set perform 60s Weighted Chinese Plank AND 15 GHD Sit Ups. Chinese Plank must be unbroken.
Overhead Squat (5×5 @ 60-70% of Snatch 1RM )
Chinese Reverse Plank (60s )
Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don’t allow your hips to sag/drop.

Every second is a "rep"

GHD Sit-ups (15 reps)

Metcon
3RFT 10 Bar Facing Burpees 10 Snatches 75/55 (Time)
3 Rounds For Time
10 Lateral Burpees Over Bar
10 Snatches 75/65

6 min cap

Rx+:
115/75

Int:
Step Overs
65/45

Beg:
Sprawl Step Overs
45/35