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 1900 13th Avenue North
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Burg CrossFit

CrossFit November 4, 2019

CrossFit 11/04/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Superset
Strict Toes-To-Bar (6×8)
Dball Hold (6x1min Heavy)
1 second = 1 rep

Metcon
AMRAP10 WB + SBC (AMRAP – Reps)
10 min AMRAP

3-6-9-12-15-18-etc.
WB 20/14
1-2-3-4-5-etc.
Sandbag Cleans 100/80

Do your best to keep the WB Unbroken every round.

3 burpee penalty anytime the WB are broken up

Intermediate

14/10
80/60

Beginner

10/8
60/40

3 sprawls per drop

Homework
Don’t forget to submit your Intramural scores to your team captains! If you are signed up for the open, make sure to submit your scores by 8pm tonight!

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