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 October 10, 2019

CrossFit 10/10/19

Warm-up
Warm-up Line Drills

Skill
10 minutes to complete
Max weight sled drag (Weight)
Max weight 100M sled drag with stopping

3x100m building

Metcon
25 EMOM cal bike, cal row, burpee BJO, Run (AMRAP – Reps)
EMOMx25
Min 1-12/9 Cal bike
Min 2-12/9 Cal Row
Min 3- 8 Burpee Box Jump Overs 24/20
Min 4-200M run
Min 5- REST

Active recovery before week 1 of the open

Int:
9/7cal Bike and Row
BurpeeStep-overs 20/16
150m Run

Beg:
6/5 Bike and Row
6 Burpee Step-overs
100m Run

Run is 1 rep for each Meter performed

Homework
Sign up for the open!

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