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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 October 7, 2019

CrossFit 10/7/19

Warm-up
Burgener Warm-up
20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull
Hang Snatch high pull
Hang muscle snatch
Overhead squat
Hang squat snatch
Full squat Snatch

Weightlifting
Squat Snatch (Heavy Single)
15-20 minutes to build to a heavy single

Metcon
16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP – Reps)
AMRAP 16 minutes

15 Chest-to-bar pullups
15 Box Jump Overs 24/20
10 Squat Snatches 95/65
15 C2B
15 BJO
8 Squat Snatches 135/95
15 C2B
15 BJO
6 SquatSnatches 155/105
15 C2B
15 BJO
4 Squat Snatches 185/125
15 C2B
15 BJO
AMRAP Squat Snatches 205/145

Score is total reps completed.

Scaled
Jumping Chin over bar pullups
Box jump-overs 20/14" (Step-overs allowed)
10-45/35
8- 75/55
6- 95/65
4- 115/75
AMRAP- 135/95

Homework
Sign up for the open!!!!

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