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 5, 2019

CrossFit 11/05/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
200m Farmer/OH Carry (4x200m)
1 kb in Suitcase Position
1 kb in OH Position
100m per arm

200m = 1 rep

Metcon
15-12-9 Thrust RMU 200 Run (Time)
15-12-9
Thrusters 115/80
Ring Muscle-up

Run 200m after each round

Cap: 15 minutes

Rx+
135/95

Int:
95/65
Jumping RMU or 2:1 Ring Dips

Beg:
65/45
2:1 Jumping Pullups or 1:1 Ring Transitions

Homework
Work on a movement you struggle at for 10 minutes

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