Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Coaches Choice (No Measure)
5-7 minute coaches choice
T3 Bike, synchro movements (Time)
Teams of 3
100/80 cals Bike
50 synchronized Squats
80/65 cal Bike
400m PVC Run
60/50 Cals Bike
30 Synchronized Burpees
40/35 Cal Bike
20 Synchronized T2B
20/15 Cal Bike
10 Synchronized Bar Muscle-ups
Try to pick partners close to your skill level for synchronized movements.
Rules for synchronized movements:
Squats = All below parallel at the same time and fully standing at the same time
400m PVC run = all 3 team members must hold onto a single PVC together for the entirety of the run
Burpees = all chests must be in contact at the bottom of the burpee at the same time
T2B: Both feet all of 3 members must be in contact with the bar at the same time.
Bar Muscle-up: all must be at the top of the muscle up at the same time.
If unable to run, scale run to synchronized row. 3 rowers will be in use per team, all rowers must stay in unison during the pulling motion. All 3 rowers must continue to row until all 3 rowers are finished with their 500m.
Scale T2B to Knees to chest or Knee raises: stay in unison
Scale Bar MU to Pullups or Jumping pullups. All members must have chin over bar at same time.