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 8, 2019

CrossFit 10/8/19

Warm-up
Warm 400m run, squat, GM, hang
400m Run
2 rounds
10 weighted good mornings 25/15
10 squats with plate out front
20 second hang from bar

Weightlifting
Back Squat (Heavy Set of 10)
15 minutes to build to a heavy set of 10

Metcon
3RFT 30 Wallball, 20 Burpee, 10 Power Clean (Time)
3RFT
30 Wall balls 20/14
20 Burpees
10 power cleans 185/125

Cap: 16 minutes

Int:
15/10 WB
135/95 PC

Beg:
30 Wallball 10/6
20 Sprawls
10 Power Cleans 95/65

Homework
Sign up for the open!

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