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 6, 2019

CrossFit 11/06/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Skill
EMOM12 CalB, Sled Pull, Rest (AMRAP – Rounds and Reps)
12 minute EMOM

Min 1: 15/12 Cal Bike
Min 2: 50 meter Sled Pull 4-45s/3-45s
Min 3: Rest

Sled Pull is facing the sled and walking backwards

Intermediate
12/10 Cal Bike
3-45s/2-45s

Beginner
10/8 Cal Bike
2-45s/1-45

Metcon
3RFT CalR, DBS, SHSPU (Time)
3RFT

30 Cal Row
20 Db Snatches 50/35 (each arm)
10 Strict HSPU

14 min cap

Intermediate

35/20
Reg. HSPU

Beginner

20/10
Hand Release Push Ups

Homework
Work on a movement you struggle at for 10 minutes

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