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 9, 2019

Saturday 11/09/2019 OG

Warm-up
Group stretch
400 meter run
Group stretch

Skill
Worm Practice (Weight)
Spend 15 minutes learning how to clean, squat and press the worm

Metcon
T3/4 WC, WSq, WS2OH (Time)
Teams of 3 or 4

For Time

400m Relay Run
20 Worm Cleans
400m Relay Run
15 Worm Squats
400m Relay Run
10 Worm S2OH

Int

10 Worm Cleans
10 Worm Squats
10 Worm Lunges

Beg

200m Relay Run
40 Sandbag Cleans
200m Relay Run
30 Sandbag Squats
200m Relay Run
20 Sandbag S2OH

or D-Ball S2OH- Start with the D-Ball on one shoulder, dip and drive the D-Ball over your head to your other shoulder. That’s one rep.

Repeat the same motion to bring it back to the first shoulder for the next rep.

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