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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 7, 2019

CrossFit 11/07/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Weightlifting
She Bear Complex (Heavy Complex)
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
1 Overhead Squat
1 Snatch Balance
1 Overhead Squat

Every 2 minutes for 12 minutes perform 1 complex.

Build to a heavy complex over the course of the 6 sets

Metcon
Metcon (4 Rounds for reps)
EMOM16

Min 1: 40 Dubs
Min 2: 20 Jumping Lunges
Min 3: 10 Burpees
Min 4: Rest

Int:
20 DU
normal lunges
8 Burpees

Beg:
40 Single Unders
10 Lunges
6 Burpees or 8 Sprawls

try to complete each movement at most at 40 seconds

Homework
Work on a movement you struggle at for 10 minutes

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